Health and Physical Education Book 7_2077 Editioin

b. Up and down the hip We have to sleep on the back and fold the legs for this exercise. Then, place the hands on the side to keep the weight of the body on it and push the hip up and down repeatedly. c. Up and down the legs This exercise is done by lying on your stomach downward on the ground. The hands are folded and kept below the face. Then, the legs are alternately raised up and downed. 5. Raise the sole in pair In the exercise, we have to sleep on our back, fold the legs and join the sole with the sole of our partner who is doing the same. Then, by holding the weight of the body on hip and back, we have to raise the sole straight up and hold for a moment and then fold the legs. It is better to repeat for some time. Word Meaning Abdomen : the part of the body of a vertebrate containing the digestive and reproductive organs Fist : a person’s hand when the fingers are bent in towards the palm and held there tightly Spot : a particular place or point Warm up : prepare for physical exertion or a performance by exercising or practicing gently beforehand 101

RECAP e Physical education is an educational course related to the shape and size of human body. e Physical exercise is any physical activity that keeps our body physically fit, strong, healthy and active. e Physical exercise makes us disciplined and mentally sharp. e We need to warm up our body before doing any physical exercises or playing any physical game. e The exercise of sole makes our other physical movements easier. e The exercise of spine along with hands and legs makes our body flexible. e The exercise of abdomen and thigh helps to make our body fit and strong. EXERCISE Answer the following questions. 1. What is physical education? 2. Write the meaning of physical exercise. 3. Why is physical exercise important? 4. Why and when do we need the warm up exercise? 5. How can we do the exercise for sole? 6. How is the exercise of abdomen and thigh done? 7. What are the benefits of regular exercise? 8. What is the advantage of exercise of spine? 102

2Unit Drill Introduction The physical activity performed repeatedly according to the command of the group leader or commander as per the drum’s beat or count is called drill. It is a sequence of exercise. It is generally considered as an activity related to military training that involves the constant repetition of a set pattern of movements or tasks. Nowadays it is considered as an inseparable activity of the civil life. It is a physical activity performed in groups. Generally, it is performed while presenting the scout or students in the inauguration ceremony of sports. Objective of Drill The main objective of drill is to develop skill and ability to perform a group work in a disciplined manner. Importance of Drill Drill develops a habit of performing work in group with good coordination. It brings uniformity in the group activity. It reduces fatigue and increases appetite. It helps to keep the body active and balanced. Drills make our body strong. Drills help in the development of one’s personality. It helps an individual to be hard working, obedient, patient, leader and helpful. Drill is performed according to the order and direction of the commander. As it is performed in group, it is enjoyable as well. Steps of Drill There are three steps in drill which should be followed in sequence. They are: 1. Instruction: In this step, the commander gives an instruction to the participants to be ready for the action. 2. Command: In this step, the commander gives an order to perform the action immediately. 3. Action: In this step, the participants perform actions according to the instructions and order of the commander. 103

Basic Commands of Drill There are various instructions and commands in drill. Some of the basic commands are discussed below: 1. Cover up 2. Attention 3. Stand at ease 4. Right turn 5. Left turn 6. About turn 7. March time 8. Halt 9. Forward march 10. Eyes right 11. Eyes front We have discussed about the various commands and their performances in previous grade. Here, we will learn to perform them with the use of drum. 1. Cover up Cover up is the drill, generally to be done at the beginning of the drill performance. The participants are arranged in the column or row. A command of cover up is given to check whether the column or row is well arranged. With this command, the participants extend both of their hands straight forward to touch the shoulder of front participant. It is better to give instruction with drum beats. Drum should be played in 1-2 beats. 2. Attention and Stand at ease Attention command is given in the beginning of every drill whereas stand at ease command is given to end the every drill. Drum beats and movement of legs in both attention and stand at ease position should go simultaneously. With this command, the participants stand straight with their feet about 30cm apart and hands at the back. 3. Right Turn, Left Turn and About Turn The activities of turning body and leg to the rightward or leftward or turning back and coming to attention position are called right turn, left turn and about turn. It starts from the attention position. The participants should perform it with drum beat and should turn in 1-2 count after check. Along with the command, the drum should be played fast for two times and once in 1-2 count. 4 3 2 1 1 2 3 4 4 3 2 1 Right Turn Left Turn About Turn 104

4. Mark Time In this command, the participants start marching in attention or walking position. If the participants are in attention position, they should lift and stamp left leg followed by right immediately when the commander commands for the mark time. If they are in walking position, making the check in right leg, they should start counting from left leg. In this way, the participants continue mark time at a place by lifting and stamping both the legs alternately. During the mark time, they should keep their hands on side with light fist. Along with the command for mark time, the drum should be played in 1-2-3, 1-2-3 beat. The mark time goes on for some time until the commander commands to come to Halt or Forward March. 5. Quick March, Eyes Right and Eyes Straight This action is performed from the mark time position. When the commander commands for Quick March, the participants immediately should start step forward with the left leg. They should swing their hands in a common pattern with light fist up to the level of shoulder height. The participants should Quick March maintain the balance and coordination of their hands’ swing and legs’ step while performing these actions i.e. left leg-right hand and right leg-left hand. The movements of the legs should be according to the command ‘left…right…left, left…right…left’. The participants should straighten their neck and move forward stepping with heel. 6. Halt It is performed to stop the marching action. After this command, fall out command is given. Halt command is given in the March Time and Quick March. The commander commands for Halt when the right leg is lifted. The participants stamp the right leg saying ‘Check’. Then, they have to stamp left and right legs in 1 and 2 count respectively. The drum is played in 1-2, 1-2, 1 beat and the participants have to stamp their left and right legs in 1-2, 1-2 beats respectively and come to attention position with left leg. Eyes Right 105

Word Meaning Coordination : the ability to use different parts of the body together smoothly and efficiently Halt : bring or come to a quick stop March : walk in a military manner with a regular measured tread Stamp : bring down one’s foot heavily on the ground Uniformity : the quality or state of being same RECAP e Drill is a physical activity performed in groups in the instruction of group leader. e The main objective of drill is to develop skill and ability to perform a group work in a disciplined manner. e Drill develops a habit of performing work in group with good coordination. It brings uniformity in the group activity. e The steps of drill are: Instruction, Command and Action. e The basic commands of drill are: Cover up, Attention, Stand at ease, Right turn, Left turn, About turn, March time, Halt, Forward march, Eyes right, and Eyes front. e At once, the command for the right turn is given; the participants should turn their body and legs towards the right. EXERCISE Answer the following questions. 1. What is drill? 2. What is the objective of drill? 3. Write the importance of drill. 4. What are the steps of drill? 5. Write the steps of drill. 6. List the basic commands of drill. 7. Write any two advantages of drill. 8. Write the technique of Mark Time. 9. What is the technique of halt? 10. Write the process of right turn. 106

3Unit Physical Training Introduction Physical Training is called P. T. in short form. The literal meaning of physical training refers to the exercise of all the parts of body. All the activities that help in keeping the body healthy and fit are called physical training. The physical training was considered as the drill of Army and Police in the past. It has been developed as a part of common life and a regular activity of schools. Physical Training is considered a most important activity for physical fitness and healthy life. It can be done in single, double or in group as per the necessity and condition of the person. There are various forms and techniques of physical trainings. Some of the forms of physical training are discussed below: P. T. No. 1: Physical Training for Stretching Body The participants should stand in attention position and perform the following actions in counts: 1. Raise your hands to the shoulder height and stretch it. 2. Raise and stretch your hands above the head from the front. 3. Side your hands and make them straight. 4. Bring your hands down from the side and come to attention position. Repeat the actions and stop at count 8. 107

P. T. No. 2: Physical Training for Hands and Legs The participants should stand straight with crossed hands in the front of the waist and perform the following actions in counts: 1. Bend both your knees and stretch your crossed hands toward sides. 2. Bring both the hands down and stand straight with crossed hands in the front. Repeat the actions and stop at count 16. P. T. No. 3: Physical Training for Arms The participants should stand straight with crossed hands in the front of the waist and perform the following actions in counts: 1. Raise your hands without bending from the sides and cross above the forehead. 2. Down the hands and cross in the front. 3. Open the hands and stretch toward the sides at shoulder’s level. 4. Lower the hands and cross them in the front. Repeat the actions and stop at count 16. 108

P. T. No. 4: Physical Training for Chest The participants should stand straight with crossed hands in the front of the waist and perform the following actions in counts: 1. Extend the legs about 20 cm apart and extend hands to the sides. 2. Bring the hands down from the front and make them crossed in the front of the waist. 3. Raise the hands up, extend them sideways, extend the chest and tilt the head backward. 4. Bring both the hands in front of the waist making them crossed. Repeat the actions and stop at count 16. P. T. No. 5: Physical Training for Waist The participants should stand extending the legs about 20 cm apart. They should keep their hands down sideways and perform the following actions in counts: 1. Raise the right hand sideways and bend it leftward. 2. Come back to the initial position. 3. Raise the left hand sideways and bend it rightward. 109

4. Come back to the initial position. Repeat the actions and stop at count 16. P. T. No. 6: Physical Training for Back The participants should stand extending their legs about 20 cm apart. They should keep their hands down sideways and perform the following actions in counts: 1., 2. & 3. Bend the trunk forward and try to touch the ground with fingers. 4. Come back to the initial position. 5., 6. & 7. Bend the trunk backward keeping both hands on the waist. 8. Come back to the initial position. Repeat the actions and stop at count 16. P. T. No. 7: Physical Training for Chest and Waist The participants should stand with hands down sideways and legs about 20 cm apart. Then, they have to perform the following action in counts: 1. Rotate the trunk leftward keeping right hand in the front of waist and left hand on the back. 2. Rotate the trunk rightward keeping left hand in the front of waist and right hand on the back. 3. Repeat no. 1 4. Repeat no. 2 5. Swing both the hands leftward. 6. Swing both the hands rightward. 7. Swing both the hands leftward. 8. Stand at initial position. 110

Repeat actions and stop at count 16. P. T. No. 8: Physical Training for Shoulder and Neck The participants should stand at attention position and perform the following actions in counts: 1. Extend the legs apart and touch the shoulders with the fingers of respective hands. 2. Raise the hands straight upward and the heels to stretch the body. 3. Bring the hands down to put on the shoulders and bring the heels back on the ground. 4. Come back to attention position. Repeat the actions and stop at count 16. P. T. No. 9: Physical Training for Chest The participants should stand at attention position and perform the following actions in counts: 1. & 2. Extend the left leg leftward and bend the trunk to touch the left toe with fingers. 3. & 4. Raise the trunk upward and bend gradually backward. Stretch the hands backward down and keep the chest stretched. 111

5. & 6. Raise the trunk upward and bend frontward to touch the right toe with fingers. 7. & 8. Raise the trunk upward and bend gradually backward. Stretch the hands backward down and keep the chest stretched. Repeat the actions and stop at count 16. P. T. No. 10: Physical Training for Rotating Body The participants should stand extending their legs about 20 cm apart and stretching both hands rightward straight from the shoulder. They should perform the following actions in counts: 1., 2., 3., & 4. Lower the hands and body frontward and rotate the upper part of body from right to left, raise up the trunk with the hands leftward straight from the shoulder. 5., 6., 7. & 8. Lower the hands and body frontward and rotate the upper part of body from left to right, raise up the trunk with the hands rightward straight from the shoulder. Repeat the actions and stop at count 16. 112

P. T. No. 11: Physical Training for Jumping with both Legs The participants should stand at attention position at first and perform the following actions in counts: 1, 2, 3 & 4. Keep both the hands straight down on either side of thigh and jump four times lightly. 5, 6, 7 & 8. Extend both the hands and legs and join them simultaneously. Repeat the actions and stop at count 16. P. T. No. 12: Physical Training for Cool down (A) The participants should stand straight with crossed hands in the front of the waist and perform the following actions in counts: 1. Bend the knees and gradually extend the hands sideways, raise the heel upward and stand straight on toes. 2. Bring the hands to initial position and stand straight. Repeat the actions and stop at count 16. 113

P. T. No. 13: Physical Training for Cool down (B) The participants should stand at attention position and perform the following actions in counts: 1 & 2. Take long breath and raise both hands upward from the front. 3 & 4. Lower the hands from sideways with breathing out and come to initial position. Word Meaning Simultaneously : at the same time Stretch : extend by force Swing : move or cause to move back and forth or from side to side 114

RECAP e All the activities that help in keeping the body healthy and fit are called physical training. e Physical Training is necessary to make our body stretchy, energetic and smart. e Physical trainings and their benefits: P.T. No: 1 For stretching body P.T. No: 2 For exercise of hands and knees P.T. No: 3 For exercise of arms P.T. No: 4 For exercise of chest P.T. No: 5 For exercise of waist P.T. No: 6 For exercise of back P.T. No: 7 For exercise of chest and waist P.T. No: 8 For exercise of shoulder and neck P.T. No: 9 For exercise of chest P.T. No: 10 For exercise of rotating body P.T. No: 11 For exercise of jumping with both legs P.T. No: 12 For exercise of Cool down “A” P.T. No: 13 For exercise of Cool down “B” EXERCISE Answer the following questions. 1. What is physical training (PT)? 2. Why is physical training necessary? 3. Which part of our body is exercised by the following PT? Show them in a table. a. PT No. 1 b. PT No. 2 c. PT No. 3 d. PT No. 4 e. PT No. 5 f. PT No. 6 g. PT No. 7 h. PT No. 8 i. PT No. 9 j. PT No. 10 k. PT No. 11 115

4Unit Yoga Introduction Yoga is a set of breathing exercise and postures. The general meaning of Yoga is ‘to add’. Yoga adds the body with spirit. All the activities in Yoga are performed with enough concentration which helps in the physical and mental development. It is better to have little warm up before the Yoga. The exercise for stretching the joints and moving hands and legs is called warm up exercise. Warm up exercise prepares the body for various physical activities. Asana Asana is defined as ‘posture or pose’. Its literal meaning is ‘seat’. It is a part of Yoga. In Yoga, Asana refers both to the place in which a practitioner sits and the posture in which he/ she sits. In the Yoga Sutras, Patanjali defines “Asana” as “to be seated in a position that is firm, but relaxed”. Asana makes the body active, healthy and flexible. Yogasana Any of various bodily positions assumed in yogic exercise is called Yogasana. It is beneficial to develop all the three physical, mental and spiritual aspects in a balanced manner. Importance of Yogasana If we perform the yoganasas in our daily life, it is beneficial in many ways. The following are the importance of yogasana: a. Kills fatigue and helps to keep body physically fit and fresh, b. Prevents sleeplessness, c. Increases the flexibility, d. Aids digestion and helps to lose body weight, e. Balances the body and mind, f. Strengthens the immune system. 116

There are various yogasanas. In this lesson, we will practice following Yogasanas. 1. Ardha Matsyendrasana 2. Gomukhasana 3. Bhujangasana 4. Matsyasana 5. Supta Bajrasana 6. Yog Mudrasana 7. Pawan Muktasana 8. Markatasana 1. Ardha Matsyendrasana The term Ardha Matsyendrasana is derived from Sanskrit Language. Here ‘Ardha’ means half; ‘Matsya’ means fish, ‘Indra’ means the king and ‘Asana’ means body position in yoga. In this asana the spine is half twisted which affects the nerves and membranes and also leaves positive impact on digestive system. Procedures 1. Sit up with the legs stretched out straight in front of you keeping the feet together and the spine erect. 2. Bend the left leg and place the heel of the left foot beside the right hip (optionally, you can keep the left leg straight). 3. Take the right leg over the left knee. 4. Place the left hand on the right knee and the right hand behind you. 5. Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder. 6. Keep the spine erect. 7. Hold and continue with gentle long breaths in and out. 8. Breathing out, release the right hand first (the hand behind you), release the waist, then chest, lastly the neck and sit up relaxed yet straight. 9. Repeat to the other side. 10. Breathing out, come back to the front and relax. Benefits ^ Makes spine supple, ^ Increases the elasticity of the spine, 117

^ Opens the chest and increases the oxygen supply to the lungs. 2. Gomukhasana This name comes from the Sanskrit words. In Sanskrit Language ‘Go’ means cow, ‘Mukha’ means head or mouth and the Asana means posture or seat. This asana stretches several parts of the body simultaneously including ankles, thighs, hip, chest, neck, arms and hands. Procedures 1. Sit on a mat and fold your legs. 2. Slide your knees together in front of you, stacking the right knee directly on the top of left. 3. Now, extend your right arm up towards the sky. Then, bring it down to the center of your back. 4. Bend the left hand from the waist level and lock the fingers at the back. 5. Remain with spine straight, chest up, abdomen suppressed and take a long breath. 6. Now release your arms, uncross your legs, and practice it from another side. Benefits ^ It stretches your hips, thighs, ankles, chest, shoulders, etc. ^ It is beneficial in excessive urination and gynecological problems. ^ It strengthens the liver, kidney and the chest and cures arthritis and gout. Those people suffering from neck, knee, hip, and shoulders injury should not perform this asana. 3. Bhujangasana The term ‘Bhujangasana’ is made up of two terms of Sanskrit Language; Bhujanga and Asana. ‘Bhujanga’ means snake (Cobra) and ‘Asana’ means posture or pose in Sanskrit Language. Procedures 1. Lie on your stomach with your toes flat on the floor and forehead resting on the ground. 2. Keep your legs close together, with your feet and heels lightly touching each other. 118

3. Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. 4. Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor. 5. Pull your torso back and off the floor with the support of your hands. 6. Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up. 7. Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras! 8. Don’t overdo the stretch or overstrain yourself. 9. Breathing out, gently bring your abdomen, chest and head back to the floor. Benefits ^ Opens up the shoulders and neck, ^ Tones the abdomen, ^ Strengthens the entire back and shoulders, ^ Improves flexibility of the upper and middle back, ^ Expands the chest, ^ Improves blood circulation, ^ Reduces fatigue and stress. 4. Matsyasana ‘Matsyasana’ is made from two words of Sanskrit Language: Matsya and Asana. In Sanskrit Language, Matsya means fish and Asana means pose. In this pose or asana, the body looks like fish and it is also said if this fish pose carried out in water, allows the body to float quite easily like that of a fish; hence the name. Procedures 1. Sit on the carpet; fold the both legs together like Padmasana. 2. Thrusting hands on the carpet and slowly lay down. 3. Place the palms next to ears, towards the shoulder blade. 4. Press palms and waist, raise the trunk and head. Then place the crown of the head on the floor. 5. Place both the hands on the thighs and relax the elbow on the floor. If possible hold the toe with the fingers. 119

6. Hold the pose for as long as you comfortably can, taking gentle long breaths in and out. Relax in the posture with every exhalation. 7. Now lift the head up, lowering the chest and head to the floor. Bring the hands back along the sides of the body. Relax. Benefits ^ Stretches the chest and neck, ^ Helps relieve tension in the neck and shoulders, ^ Provides relief from respiratory disorders by encouraging deep breathing, ^ Tones the parathyroid, pituitary and pineal glands. 5. Supta Bajrasana The term Supta Bajrasana is derived from Sanskrit Language. The term of ‘Supta’ in Sanskrit Language means reclined, ‘Vajra’ means thunderbolt and ‘Asana’ means posture. This asana improves our digestion and refreshes us with new energy. Procedures 1. Sit in Vajrasana. Place the palms on the floor beside the bottom, fingers pointing to the front. 2. Slowly bend back, place the right and left forearm and both the elbows on the ground. 3. Bring the head down touching the floor and arch the back. 4. Place the hands on the thighs. 5. Try to keep the lower legs in contact with the floor. 6. Separate the knees, if necessary. 7. Close the eyes and relax your body. Breathe deeply and slowly in this position. 8. Now, come to the starting position. 9. Repeat the above steps 3 to 5 times and increase it to 8-10 times as you master it. Benefits ^ It helps in curing digestive disorders and constipation. ^ It brings more oxygen to the system. ^ It brings courage and confidence to one’s personality. ^ It is good for patients who suffer from asthma, bronchitis and other lung ailments. ^ It increases the blood circulation in the brain. 120

^ This asana relieves one from backache. ^ It helps in diminishing anger and aggression and relaxes the mind and body. 6. Yoga Mudrasana ‘Yoga Mudrasan’ is derived from the Sanskrit Language. In Sanskrit Language, ‘Yoga’ means awareness, ‘Mudra’ means seal and ‘Asana’ means posture. It is one of the best anti-aging posture as it helps the practitioner to look and feel younger. Yoga Mudrasana is a forward bending asana and hence should be typically followed by a backward bending asana as a counter pose. Yoga Mudrasana should be done very carefully. We should not strain the knees, hips, ankles or the back while performing this asana. Those suffering from severe hip and knee problems should avoid this asana. Procedures 1. Sit in Padmasana. 2. You may use a little padding or cushion under the buttocks if needed to make it more comfortable. 3. Close your eyes and breathe normally. 4. Bring the hands behind the back and hold the left wrist with the right hand. 5. Slowly bend forward and try to touch the floor in front of you with the forehead or the nose. 6. Breathe out while bending forward. If you cannot touch the floor, go as far as it is comfortable without any strain. 7. Try to maintain the position for few minutes. 8. Slowly return to the starting position. Inhale while returning to the starting pose. Benefits ^ Yoga Mudrasana brings flexibility to the back, spine and the hips. ^ This asana tones all organs in the abdomen. ^ It helps to relieve constipation and improves digestion. 7. Pawan Muktasana The term ‘Pawan Muktasana’ is composed of three Sanskrit words. In Sanskrit Language, ‘Pawan’ means air or gas, ‘Mukta’ means free or release and ‘Asana’ means posture. It is a very powerful pose at the beginning of the asana practice, which helps entire digestive system. 121

Procedure 1. Lie on the back, facing upward, stretching legs straight and hands along the body. 2. Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor. 3. Bend both legs at the knees and rest the thighs against the abdomen. 4. Encircle the knees with both arms, hands clasping opposite elbows. 5. Bend the neck and place the chin on the knees. Continue to maintain the asana, breathing normally. 6. Begin with 10 seconds and slowly increase up to one minute. 7. Straighten the neck and lower the head back on to the ground. Release the arms and place them beside the body. Benefits ^ Stretches the neck and back. ^ Increases the efficiency of the internal organs. ^ The pressure on the abdomen releases any trapped gases in the large intestine. ^ Blood circulation is increased to all the internal organs. ^ Relieves constipation and digestive system is improved. ^ Strengthens the lower back muscles and loosens the spinal vertebrae. ^ Reduces fats in the abdominal area, thighs and buttocks. Pregnant women, persons having recent abdominal surgery and suffering from hernia or piles should avoid this asana. 8. Markatasan In the Sanskrit language, the meaning of word ‘Markat’ is monkey and ‘Asana’ is posture. So, this pose or asana is named Markatasana or Monkey pose as practitioner looks like the position of monkey extending hands very long and bending the body. Procedures 1. At first lie down straight and spread both hands at the level of your shoulders. Your palms should be open, facing towards the sky. 122

2. Now fold your both legs at the knees and keep them near to the hips. 3. After that turn your knees towards the right side, rest the right knee on the ground. Your left knee should rest on the right knee and the left ankle should rest on the right ankle. 4. Turn your neck to the left side. 5. During the process breathe normally. 6. Repeat this from the left side and turn your neck to the right side as well. Benefits ^ It increases the flexibility of spine. ^ It is beneficial in stomach pain, constipation and dysentery. ^ Improves all the deformities of the spinal cord. Those people who are suffering from severe back pain and hernia should not perform this asana. Word Meaning Constipation : a condition in which there is difficulty in emptying the bowels, usually associated with hardened faeces Immune system : the organs and processes of the body that provide resistance to infection and toxins Practitioner : a person actively engaged in an art, discipline, or profession Stack : arrange in a pile Supple : bending and moving easily 123

RECAP e Yoga is a set of breathing exercise and postures. e Yoga helps in the physical and mental development. e In Yoga, Asana refers to both place (where a practitioner sits) and the posture (in which he or she sits). e Yogasana is important to develop all the three physical, mental and spiritual aspects in a balanced manner. e Matsyendrasana opens the chest and increases the oxygen supply to the lungs. e Pawan Muktasana is beneficial to release any trapped gas in the large intestine. EXERCISE Answer the following questions. 1. Give short introduction to Yoga. 2. Define Asana. 3. Why is Yogasana important? 4. How does Markatasana help human body? 5. How is Matsyasana beneficial? 6. How Gomukhasana is done? 7. What are the benefits of Pawan Muktasana? Demonstrate the following postures of Yoga. 1. Ardha Matsyendrasana 2. Gomukhasana 3. Bhujangasana 4. Matsyasana 5. Supta Bajrasana 6. Yog Mudrasana 7. Pawan Muktasana 8. Markatasana 124

5Unit Games Introduction Physical activities are necessary to all. The physical activities with competitive nature are called games. Games are team activities. Games are the entertaining and competitive physical activities. Importance of Games M Games are very important for the development of our creativity. M They 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 learn to practice some basic skills of Volleyball, Football, Basketball, Kabaddi and Kho Kho. 1. Volleyball Game 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 teams in Volleyball game aim at scoring points to win a game. A game ends with 25 points. The team to score first 25 points wins the set. It is played in the best of 5 sets. The Volleyball players have to learn basic skills for playing a nice game. Passing (Volleying and Digging), Raising/Setting, Spiking, Blocking, Servicing (Underhand, Overhand, Floating and Hook) are the basic skills of Volleyball game. Here, we shall learn to practice Underhand Service and Digging skills. 125

A. Underhand Service Underhand service is a basic skill of Volleyball game. It is a simple type of service in it. In this type of service, the server holds a ball in a hand and hits with other hand. A volleyball player needs to practice well for hitting the ball by covering a certain distance to an appropriate place of opponent’s court. a. Stand behind the service line in a step position. b. Place the leg opposite the hitting arm forward. c. Hold the ball at about waist level in front of the front leg. d. Extend the hitting arm at the elbow and prepare for the service. e. Now, hit the ball with tight fist shifting the body weight forward from back leg to front leg. Activity: 1 Two groups consisting of three players will stand in the queue at an end of the court. They practice for doing underhand service turn by turn. Other players will stand on the other court and they will practice for receiving and returning ball to other court. In this way, the underhand service can be practiced from different distance. After certain time, they can change their position and activities. Activity: 2 All the players will stand around the court. The players will go forward and practice for underhand service turn by turn. It will go continuously for a certain time. B. Digging This is a skill of receiving ball when it comes under the waist. The ball is hit by the wrists of both the hands placing together. It is used to control the ball and pass it to the setter at the net. It is usually the first contact by the team and an effective shot to use in defense, such as when receiving a spike. a. Stand in step position facing towards the pathway of ball. b. Bend the knees and stretch both the hand in the front. c. Place one palm over the other and two thumbs together. d. Gradually stand erect and hit the ball with the wrists without bending the hands. 126

Activity: 1 Digging can be practiced by making groups of 3 players in each. Two players of a group will stand on a court and one player of the group will stand on the other court. Both the players standing on a court will practice digging skill turn by turn whereas the player standing on next court will make them practice digging by throwing the ball. Activity: 2 In this practice, the players can practice by making 2 groups of 6 persons in each. 3 players of each group will stand on the right side and 3 of them will stand on the left side of the court facing towards the net and making a line. Then, the players will start their practice by throwing the ball and digging turn by turn to opponent’s court. Activity: 3 It can also be practiced by making two groups of 3 players in each and standing by making a queue in opposite court. When, the first player from a court throws the ball to the opponent’s court and goes to the last of his/her line, the first player of another court will return the ball by digging and go to the back of his/her line. It will continue to second and third players also in the similar pattern. In this way, all the participants can practice turn by turn. 2. Football Game Football is a popular game in which 2 teams of 11 players score points by kicking the ball through the opponents’ goal posts. Many people like this game and love to play it with great interest as its rules are easily understandable. The players need to learn some basic skills to play a football game such as Kicking, Trapping, Dribbling, Heading, 127

Goal Keeping, Tackling and Throw In. Here, we will learn to practice some skills like Kicking, Trapping and Heading. A. Kicking Kicking is the most important skill in football game. The football can be kicked in many ways. Kicking skill is used to pass the ball to the friends and to score a goal. This skill is used to return the rolling ball or high ball after trapping it. Here, we will learn to practice Instep Kicking and Inside Kicking. Inside Kicking The inner part of the foot between the toe and the ankle is used while executing inside kicking. It is usually done to pass the ball at a short distance. a. One foot is placed near the ball and another is bent a little. b. The ball is hit by the flat area between the ankle and the toe. c. A little running is required to hit the ball in a force. Instep Kicking In instep kicking, the ball is kicked with the upper front part of the boot or toe. a. One of the legs should be kept near the ball b. The leg that kicks the ball is little bent and the toes should hit the ball at little below the centre. c. A little running is required to hit the ball in a force and after kicking the ball, the player has to run a few steps in order to balance his/her body. Activity: 1 C 1 B 4 2 It can be practiced in groups consisting of 3 A persons each. Some signals are kept at the 3 corners of a rectangular field. All three persons stand at the corners. They kick the ball only to the vacant corner and the closest person tries to meet the ball. They should run only from the outside of the side line. Both instep and inside kicking can be practiced in this practice. 128

Activity: 2 We can practice it by making two lines of 3 persons in each. They will start to run forward slowly making two parallel lines. At first, the last person of first line passes the ball to the second person of second line and he/she passes that ball to the second person of the first line. They have to run slowly to meet the ball. The participants can practice it turn by turn. More participants can practice if more balls are available. B. Trapping Trapping is a skill of controlling the ball in football game. It is a method of receiving ball with different parts of body and controlling it. More practice is necessary for trapping the ball coming from different direction, height and speed. Things to remember while trapping the ball ^ If you are going to trap a rolling ball, balance your body weight on a leg and raise another leg a little and trap the ball between the ground and the sole of your foot. ^ If you are going to trap a high ball and want to trap with thigh, down your thigh right after trapping the ball. ^ If you are going to trap with stomach, stop breathing for a second and pull the stomach in while trapping the ball. ^ If you are going to trap with chest, do as trapping with stomach. Activity: 1 For its purpose, a group of 7 persons is formed. One of them will stand at the center and others will stand in an arc facing the centre. The person standing at the centre will pass the ball to other persons and they will practice trapping by chest, leg, thigh and stomach. Activity: 2 It can be practiced by making two groups and standing in line facing each other. The participants can practice it turn by turn. 129

C. Heading Heading is a basic skill of receiving or hitting back the ball with the head in football game. The ball is headed from the upper front portion of the head. The ball can be headed forward, right, or left. For an effective heading of ball coming from different direction, height and speed, the players have to do more practice. Things to remember while heading the ball ^ While heading, the head should be pushed forward with a little jerk. ^ Eyes should not be closed while heading the ball by jumping. ^ The upper front portion of the head should be used for heading. ^ Body should be balanced by extending arms sideways. ^ Care should be taken in heading especially when the ball is dropping from a very high distance. Activity: 1 If more balls are available, heading can be practiced in pairs Activity: 2 Heading can also be practiced in a circle. A person at the centre of circle will pass the ball and other persons standing in a circle will practice heading turn by turn. Seven or Five-a-side Football After learning the skills of kicking, trapping and heading of football game, we can play a football game using such skills in a small group. It does not need a goalkeeper and a small ground is also enough. There should be two teams with 5 or 7 players in each team. The area of ground should be marked. Two goalposts of about 60cm on the both ends of the field can be made using pole, bricks, or any other things. When the signal is given to start the game, the game should be started from kickoff by the toss winner from the centre of the ground. The players from the both teams try to score the goal. The team, that scores more goals within a certain period of time, wins the game. There are certain rules to be followed while playing such games. a. Holding, dashing or pushing opponent is not allowed. b. Touching the ball with hand is not allowed. c. The players should play by following the rules. 130

3. Basketball Game 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 the ball into the basket fixed at the end of the opponent’s court. The game is played for 10 minutes each quarter. 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 points at the end of the game becomes the winner team. There are various skills to be learnt by the basketball players such as Dribbling, Passing, Shooting and Pivoting. In the context of Nepal, there are many schools running with low economic source and it is difficult for them to construct a basketball court. So, some other games are presented below which are played using the same skills as in basketball. These games are useful in those areas where there is no physical facility of basketball game and even to teach and learn the basic skills of basketball game to the children. A. Port Ball Port Ball is also played like basketball. Like in basketball game, the skills like passing, dribbling, pivoting, etc are used in this game. 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. 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. 131

The players need to learn some skills in this game also. Here, we shall learn to practice underhand pass and overhand pass. Underhand Pass Underhand pass is used to score points in port ball game. For this, we can use either one or both hands to pass the ball. Underhand pass is taken from below the waist area. It is useful to pass the ball to team mates. Overhand Pass Overhead Pass is used to pass the ball to the team-mate safely from and above the head of opponents when they are close. For this also, we can use either one or both hands to pass the ball. B. 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 to basketball. This game helps to learn the skills of throwing, passing and dodging. Here, we shall learn to practice hitting, dodging and passing skills. Hitting and Dodging Dodge ball is a game of hitting and dodging. We can use either one or both hands to hit opponent with the ball. 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 1 132

point but if the ball hits the opponent after bouncing on the ground, the opponent is not out and point is not scored. They have to immediately confirm that they are going to catch or dodge the ball. Dodge means to move quickly to one side to avoid being hit by the opponent. So, the players should be careful that they can be hit from any side. Passing If the thrown ball is caught by the opponents before it touches the ground, no point is scored and the opponents get the turn to throw the ball. It is difficult to hit an opponent when he/she is moving. So, it requires passing till a good opportunity comes to hit the opponent and score more points. With the good coordination among the teammates, we can make a good pass, out the opponents and win the game. 4. Kabaddi Kabaddi is a chasing game played between teams. It is played in a court by two teams having 7 players in each. In this game, one of the teams is called the raider and the other is called the anti-raider. When the game begins, a player from the raider side goes to the opponent’s court chanting ‘Kabaddi, Kabaddi’ from the centre line. He/she 1m 2m 3.25m (B) 6.25m (B) 3m 2.5m (G) 5.5m (G) 1m 123456 6m (G) SITTING BLOCK END LINE BAULK LINE 1m L 8m (B) O B 1m B Y MIDDLE LINE SIDE LINE 133

tries to touch the opponents. The raider either has to cross the baulk line or touch the anti-raider before returning. Otherwise, the anti-raider group scores 1 point. The Raider must continue to chant ‘Kabaddi, Kabaddi’ without taking breathe even while returning to his/her court. This sound is called Cant. If an anti-raider is touched by the raider, the touched anti-raider will be out and he/she will have to leave the court and go to sit in the sitting block. In 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 Cant 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 raider. 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 10m for male and 11 x 8m for female. We have to practice various skills to play a good Kabaddi game. Here, we shall learn to practice the dodging and kicking skills. a. Dodging Dodging is an offensive skill used by the raider. This act helps to score points easily by dodging the anti-raiders. In this skill, the raider pretends to raid on one side or person but makes trick dodge and raids on to the other side or person. The raider can pretend to come back after completing the raid but turns back to continue raiding rather than completing the raid. If the raider has a fast movement of body and different dodging skills, the game can be more effective. b. Kicking Kicking is one of the skills to be used by raider. This skill is used by the raider to touch the anti-raiders with extended foot quickly when the anti-raider is away from the raider and is not possible to touch with the hand. The knee is stretched to backward to touch to anti-raider. 5. 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. The game begins with toss and the toss winner is allowed to choose either chasing or running. At the beginning of the game, all the chasers except one sit on the marked 134

32 m 1.5 m LOBBY 30cm 30cm 30cm 19 m 16 m 2.50m 30cm 2.75m 2.50m 2.75m 2.30m 2.30m 1.5 m LOBBY square facing the opposite direction, whereas remaining one called the active chaser stands near the post. 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. 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 work ‘Kho’ should be at the same time in every case. 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. Sitting chaser is not allowed to get up from the squares until ‘Kho’ is given. 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 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. If the chaser could make three runners out then the next group of three runners comes into the court before the ‘Kho’ is given. The group of three runners keeps on coming into the court. This process continues for nine minutes. Once the active chaser chases in one direction, he/she is not allowed to change the direction or turn back until he/ 135

she crosses the post. When a passive chaser receives the Kho, he/she should go to chase from only one side where he/she is facing. 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. 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. In order to play a nice Kho Kho game, we have to learn some basic skills of it. Here, we shall learn to practice skills like dodging and playing on pole. a. Dodging Dodging skill is mostly used by the runner to dodge the active chaser. The runner pretends to run towards one direction but runs towards another direction to dodge the active chaser. It creates confusion to active chaser. Sometimes, this skill is useful to the chaser also. While dodging, the chaser pretends to move in one direction but dives quickly and makes the runner out. b. Playing on pole This is the skill used by chaser. The easier place to make the runner out by chaser is at the pole area because the chaser is free to change the direction of motion at this area. Sometimes, the active chaser dives quickly around the pole to touch the runners who are trying to cross the central lane. Word Meaning Comprise : consist of Dribble : bounce ball on court Execute : perform Opponent : someone who competes with or opposes another in a contest, game, or argument Raider : a person who attacks an enemy in their territory 136

RECAP e Games are the entertaining and competitive physical activities. e Games are important for the development of our physical aspect as well as decision taking ability. e 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. e Passing (Digging and Digging), Raising/Setting, Spiking, Blocking, Servicing (Underhand, Overhand, Floating and Hook) are the basic skills of Volleyball game. e Football is a popular game in which 2 teams of 11 players score points by kicking the ball through the opponents’ goal posts. e The players need to learn some basic skills to play a football game such as Kicking, Trapping, Dribbling, Heading, Goal Keeping, Tackling and Throw in. e Basketball is a team game. It is played by two teams of 5 players each on a rectangular court. e There are various skills to be learnt by the basketball players such as Dribbling, Passing, Shooting and Pivoting. e Kabaddi is a chasing game played between two teams. e Kabaddi is played in a court by two teams having 7 players in each. In this game, one of the teams is called the raider and the other is called the anti-raider. e 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. EXERCISE Answer the following questions. 1. What do you mean by games? 2. Write an importance of game. 3. How many players are there in a volley ball team? 4. Write the basic skills of volley ball game. 5. Differentiate between the digging and underhand service in volleyball game. 6. How many players are there in a football team? What is the duration of this game? 7. Write the basic skills of football game. 8. Differentiate between Instep Kicking and Inside Kicking. 9. What is meant by trapping in football game? 10. Write any two things to remember while heading the football. 11. How many players are there in a basketball team? 12. Write the basic skills of basketball team. 13. How many players are there in a Kabaddi team? 14. What is dodge ball game? How many players are there in a team of dodge ball? 15. Write the skills of Kho Kho game. 137

6Unit Athletics Introduction The activities such as sports and exercises 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 and jumping whereas throwing events are performed in the field. Thus, it is also 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. The track events are divided as sprints, middle distance running and long distance running. Here, we will learn to practice Middle Distance Running, High Jump, Shot Put, and Relay Game. 1. Middle Distance Running Middle distance running is the track event that is shorter than long distance running and longer than sprints. It ranges in distance from 800 meters to 1500 meters. It requires speed and endurance. The runners use comparatively more speed in the middle distance running. When the distance is longer, the speed needs to be lower and the endurance needs to be higher. A. 800 m running The runners have to complete two rounds of a 400 m standard running track in this running. This running is started from stagger and starting command for this is “On your marks”. Once all athletes are at the mark, the Starter’s gun is fired and the race is officially started. An 800 m race comprises eight runners in a hit. In this running, all the runners must stay within their assigned lanes throughout the first turn, after which they can change the lane. If the number of participants is more, eight competitors are selected from different hits. 138

B. 1500 m running In order to finish the 1500 m running, the runners have to complete 3.75 round of a 400 m standard running track. This running is started from curve. In this running, the runners may change their lane and enter into first lane from the very beginning of race. If the number of runners is more, only 12 competitors are selected from different hits because only 12 runners can run in the final. Steps of Middle Distance Running a. Foot Plant Foot plant is an important step in running process. While planting the foot during running, we have to plant with middle part of the sole and leave the ground with toes. It lessens the pressure on the sole and also helps to move ahead. It is better to practice with bare foot by the beginners. b. Posture The body position should be leaned frontward while running which helps to maintain balance of the body. If the body is not leaned frontward, we have to take long steps. c. Stride Length In middle distance running, the runners should take their steps lightly and quickly. The runners should have a good start. The stride and speed taken should be uniform and equal throughout the running. However, the runners should increase speed and stride at the last stage of the running. d. Stride Mechanism In the middle distance running, the runners should have uniformity in the movement of body. Their steps always should be forward oriented. They should not lift knees much higher. The runners should focus on light and equal strides during the running. e. Movement of Arms The main objective of the movement of arms is to maintain balance and coordination of body with legs. It is better to keep the arms close to the body and move front and back lightly. The elbow should be at about 90° angle and with light fists. 139

Activity: 1 For the 800 m running, we should pay attention on speed and endurance. At first, make a circle of 400 m and mark on 50 m, 200 m and 250 m. On the first day, complete 400 m by running 50 m and walking 150 m pattern, repeat the same on second day also. Complete four rounds per day. Practice it for four days in a week and finally complete 800 m running. Activity: 2 For the 1500 m running, the best way of practice is interval training. It also can be practiced in the same pattern as in the practice of 800 m running. Some games like football, basketball etc that need speed and endurance are also helpful for practicing this running. However, it is better to practice 1500 m running on alternate days when the competition is coming near. 2. High Jump High Jump is a track and field event in which the players run forward 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. 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. 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. For the practice of high jump, the materials like sand or thick mat on the landing area, bar for crossing, poles etc are required. Activity: 1 In the instruction and supervision of teacher, some students should stand in pair connecting their hands in the intervals of about 15 m. Other students should practice high jump by running and jumping over the connected hands of their friends. It should be done turn by turn by all. For this practice, a safer zone should be selected. 140

Activity: 2 It can be practiced jumping over a rope also if a rope is caught and stretched from both sides by two persons and other practice jumping over that rope. It also should be practiced by all the participants turn by turn. 3. 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. 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. From the shot put throwing circle of 1.7 m radius, we should throw the shot towards the throwing sector. 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. Activity: 1 The participants should stand outside of the throwing circle in a queue. According to the turn, each of them should enter into the circle and throw the shot towards throwing sector without moving legs. Activity: 2 In the similar way as in activity: 1, the participants can practice shot put throw as far as possible by gliding their legs. 4. Relay Game Relay is a game to be played by two or more participants by passing on something. In this game, one participant passes something to other. There should be equal participants in each group. This game is appropriate to develop a feeling of competition and unity. Here, we shall learn to play some relay games. 141

A. Jumping and Crossing Friends For this game, the participants should be divided into groups of equal number. Each of the groups should stand in separate queue. On the runway, some number of circles should be made. At once the signal is given; the participants of first row should run ahead and crouch in the first circle. Then, the participants of second row should run and cross their teammate and crouch in the next circle. Similarly, other participants also should run and cross their teammates who are crouching in the circle. At last, the team which completes the competition first wins the game. This game is helpful for the development of running and jumping. B. Carrying Friends and Running The participants should be divided into groups and each group should contain the pairs as per their sex, height, weight etc. Each of the groups should stand in separate queue. In this game, the participants should carry their pairs and run a fixed distance. At once, the signal is given; the participants of first row should carry their pair and run and return by covering a fixed distance. Then, participants of another row should run carrying their pairs and complete the distance. Similarly, all the participants take part in the game and the game is over. The group that completes the competition first wins the game. This game is helpful for entertainment and for the development of running. Word Meaning Endurance : the capacity of something to last Sprint : run at full speed over a short distance Stagger : an arrangement of things in a zigzag formation or so that they are not in line Stance : position of player 142

RECAP e The activities such as sports and exercise that require physical skill and strength are called athletics. e Athletics is also known as Track and Field event. e Somebody with athletic ability is called an athlete. e Middle distance running ranges in distance from 800 meters to 1500 meters. e High Jump is a track and field event in which the players run forward and then jump over a horizontal pole. e The steps in high jump are: Approach Run, Take Off, Flight, Clearance and Landing. e Shot put is a track and field event in which contestants compete to throw a heavy metal ball as far as possible. e The steps for shot put are: Holding, Stance, Gliding, Throwing and Reverse. e Relay is a game to be played by two or more participants by passing on something. EXERCISE Answer the following questions. 1. What do you mean by athletics? 2. Who is called an athlete? 3. What is middle distance running? 4. What is high jump? 5. What is shot put? 6. Why athletics is called ‘Track and Field’ event? Write. 143

A Set of Model Question Health and Physical Education Grade: VII 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 skeletal system. 2. Write down any two measures to keep your body healthy. 3. Mention any two functions of Iodine. 4. What is the causative agent of Kalazar? Mention any one preventive measure of this disease. 5. Mention any two symptoms of Diphtheria. 6. Where does Seminiferous Tubule lie? 7. How do you suggest smokers to quit smoking? Write in two points. 8. Write two differences between decomposable and indecomposable waste. 9. Mention any two safety measures against heat stroke. 10. Mention any two measures that can solve community health problems. Group - “B” (Physical Education) 11. Why and when do we need the warm up exercise? (1) Or What is the benefit of regular exercise? 12. Write the steps of drill. (1) Or Write any two advantages of drill. 13. Which part of body is exercised by PT No. 3? (1) Or Which part of body is exercised by PT No. 5? 14. What is the benefit of Pawan Muktasana? (1) Or Why is Yogasana important? 15. Write the basic skills of Volleyball game. (2) 16. Write any two things to remember while heading the football. (2) 17. Why athletics is called as “Track and Field” event? (2) Or What is middle distance running? 144