PPG Health and Physical Education 6

Count one: All the troop members turn their body backwards from
the right side at 180 degrees. The legs slide on the ground, leaving
the left leg backwards.

Count two and three: The left leg is raised about 15 cm upwards and
brought at the level of right leg.

Count four: The left leg is stepped sharply on the ground, keeping it
together with the right leg.

Mark Time
When the command ‘mark time’ is given by the commander, all troop
members start raising and stepping the left and right legs alternately
with the command ‘left…right…left… left…right…left…’. It is also
performed with the counts 'one, two, one......one, two, one....." or
with the proper play of a drum.

The troop members raise their legs about 15 cm (6 inches) above
and step on the ground on each count. Hands remain intact on the
lateral sides of the body. It is better to bend toes slightly inwards and
raise the thighs at equal level while performing 'mark time' drill.

Halt
It is the command for bringing the troop into the resting or 'attention'
position from motion. 'Halt' command follows the activities.

Pustak Prakashan Griha 93

Troop steps on the ground with the right leg with loud sound, 'check!'.
Step on the ground with the left leg sharply.
Step on the ground with the right leg sharply and remain in 'attention'
position until another command comes.
March Forward
It is performed very similarly to 'mark time' drill. In this drill, the
body is advanced ahead to cover distance. Therefore, the hands
do not remain at stationary position in this drill. Instead, the troop
members swing hands alternately with the advancement of legs.

The movement starts with the advancement of left leg ahead. The
right hand swings forward with the left leg and vice versa. The
command may be 'one, two, one…..' or 'left, right, left,…..' or 'proper
play of a drum'.
Eyes Right
It is a drill command performed in order to express honour to a
distinguished guest. In general, special and distinguished guests are
kept at the right side of the troop performing drills. This command
is given when the troop is advancing ahead. With the command

94 Health and Physical Education, Grade 6

‘Right Eye’, all the troop members turn their head
rightwards at a time. The troops' flag is lowered.
While turning head, the chest and rest of the body
should not turn. The chin becomes very close to the
right shoulder. 'Forward march' continues and when
the guest area is crossed, the troop turn their head
in front with the command ‘eyes front !’.

Eyes Front
It is the closing command for 'eyes right' drill. During
'eyes right' drill, when the guest area is crossed,
the troop comes in normal 'march forward' drill
with this command. The flag is raised up and the
troop continues 'forward march' drill until another
command comes from the commander.

Pustak Prakashan Griha 95

Exercise
Answer the following questions

1. Define drill. List out any five items of basic drills that are
useful in everyday school-life.

2. Draw pictures illustrating:
a. Stand at ease
b. Attention
3. How is 'right turn' drill performed? Explain.
4. Why and how is 'halt' performed? How is ‘right eye’ drill

performed?
5. Which drill is performed for expressing special honor to

distinguished guests? How is it performed? Explain.
6. When is 'eyes front' drill performed? Why is it important?

96 Health and Physical Education, Grade 6

Unit: 12 PHYSICAL TRAINING
(PT)

12.1 Introduction to Physical Training (P.T.)

PT or Physical training is a set of scientific systematic movements of
body parts according to a pre-designed pattern. In the past, it was
just regarded as the exercise for army and police. Later, with the
development of physical education, it is developed as an indispensible
part of the mainstream of education.

Physical training is a systematic movement of body parts. There
are various sets of physical trainings in practice. They are designed
to develop strength and agility of body parts involved in training.
Physical training also aims to develop disciplined behavior among
children and adolescents as they are to performed in a systematic
manner according to the steps determined for each items of PT. The
sets which are prescribed by CDC Nepal include the following sets of
physical trainings (PTs).

P.T No-1 Breathing-in and breathing-out
Initial Position: Stand in attention position
Count 1 : Raise hand straight towards the sky without bending the
elbow.
Count 2 : Raise the heel slowly.
Count 3 : Come to the original position.
Count 4 : Cross the hands just above the waist.

Repeat up to 16 counts

P.T No-2 Bending hands and knee
Initial Position: stand in attention position with crossed hands in
front
Count 1 : Bend the knee

Pustak Prakashan Griha 97

Count 2 : Stand up with the extended hands
Count 3 : Bring the hands crossed in an easy position
Count 4 : Return back to the original position
Repeat up to 16 counts

P.T No-3 Stretching of hands (chest exercise)
Initial Position: stand in attention position with cross hands
Count 1 : Jump with a stride with the extended hands by the side
Count 2 : Bring the hands to the crossed position
Count 3 : Swing the hands by the side and raise it up with the neck
bent
Count 4 : Come to relax position with crossed- hands just above
the waist
Repeat up to 16 counts

P.T No-4 Extending the chest
Initial Position: stand in attention position
Count 1 : Raise hand side wards making parallel to the ground
Count 2 : Bring hand crossed in front
Count 3 : Swing hands by the side and make cross over the head
Count 4 : Return back at ease with crossed hands
Repeat up to 16 counts

P.T No-5 Bending side wards
Initial Position: stand at ease with parallel hand to the body
Count 1 : Raise right hand and bend towards to the left side
without bending the knee
Count 2 : Come to the original position
Count 3 : Raise left hand and bend towards right side without
bending the knee
Count 4 : Return back to the position
Repeat up to 16 counts

98 Health and Physical Education, Grade 6

P.T No-6 Bending forward and backward
Initial Position: stand at ease with parallel hands
Count 1 : Bend forward with the hands stretched and try to touch
the ground
Count 2 : Come to at ease position
Count 3 : Hold the waist with the hand and bend backwards
Count 4 : Raise the body and come to the original position
Repeat up to 16 counts

P.T No- 7 Trunk twisting
Initial Position: stand at ease position with parallel hands
Count 1 : Turn the body to the right side swinging the hands
towards the right without turning the legs
Count 2 : Come to the at ease position
Count 3 : Turn the body to the left with the swing of hands to the
left
Count 4 : Return back to the at ease position
Repeat up to 16 counts

P.T No-8 Shoulder touching exercise
Initial Position: Stand in attention position
Count 1 : Jump with the stride touching the shoulder with the bent
elbow
Count 2 : Raise the hand straight up towards the sky
Count 3 : Drag the hands back to the shoulder as in the figure
Count 4 : Return back to the original position
Repeat up to 16 counts

P.T No-9 Trunk rotation
Initial Position: Stand in at ease position with parallel hands
Count 1 : Rotate the body from right swinging the body
downwards, backwards and forward with raised hands

Pustak Prakashan Griha 99

Count 2 : Rotate the body from left swinging the body downwards,
backwards and forward with raise hands
Repeat up to 16 counts

P.T No-10 Toe-touching exercise
Initial Position: Stand at ease position with parallel hands
Count 1 : Bend the body to the left and touch the left toe
Count 2 : Raise the body
Count 3 : Bend the body to the right and touch the right toe
Count 4 : Raise the body
Repeat up to 16 counts

P.T No-11 Jumping exercise
Initial Position: stand in attention position
Count 1 : Bend the knee
Count 2 : Jump with the stride and raise the hands parallel to the
shoulder and ground
Count 3 : Return back to count no. 1
Count 4 : Cross the hands just above the waist
Repeat up to 16 counts

P.T No-12
A Cool down exercise -A
Initial Position: stand in attention position with crossed hands just
above the waist
Count 1 : Bend the knee with the hands crossed
Count 2 : Raise the body with the hands extended parallel to the
shoulder and ground
Count 3 : Bringing the hands back to the crossed position as shown
in figure
Count 4 : Return back to the original position
Repeat up to 16 counts

100 Health and Physical Education, Grade 6

B Cool down exercise -B
Initial Position : stand in attention position with the hands on
lateral sides of waist or thigh.
Count 1 and 2 : Raise both hands upwards from the front,
keep hands extended. While performing so, inhale
in with long breathe
Count 3 and 4 : Bring the hands back to the lateral position after
lowering them from sideward. While performing
so, exhale out with long breathe

Repeat up to 16 counts

Pustak Prakashan Griha 101

Exercise
Answer the following questions.

1. What do you mean by physical training? Why is it important
for us? Give reasons.

2. How does PT focus on disciplined behavior? Describe with
an example.

3. Draw a picture showing the PT performed for exercise of
the arms.

4. How is the exercise of chest and spine done? Explain.
5. Write the steps of doing the exercise of 'trunk rotation'.
6. How do you perform 'toe-touching' exercise? Describe.
7. Draw a picture illustrating 'jumping exercise'.
8. Describe the process of performing any one type of cooling

down exercise in short.

102 Health and Physical Education, Grade 6

Unit: 13 YOGA

13.1 Introduction to Yoga

In Sanskrit language,

The root word, 'yuj' means 'to add' or 'to unite'.

As the term 'yoga' is derived from the root word, 'yuj', yoga means
the process of unification.

Thus, yoga means “union” according to its etymological meaning.
There is union of mind, body, and spirit in yoga. Yoga refers to the
practice of physical postures or poses called “asanas”. Each of the
poses has specific physical, mental and spiritual benefits. Yoga is about
creating balance in the body through developing both strength and
flexibility. There are several items of yoga. Some of the basic items
of yoga are Padmasana, Bajrasana, Dhanurasana, Mandukasana and
Sabasana. Yoga or asanas are performed after short 'warming-up'
exercises

13.2 Padmasana

In Sanskrit language, 'padma' means lotus. The pose of this yoga looks
like lotus due to the extended knees and insteps kept on the thighs.
'Asana' in Sanskrit means 'pose' or 'posture'. Thus, the meaning
of 'Padmasana' is a posture that looks like a lotus. As 'kamala' also
mean lotus, this asana is also called 'Kamalasana'.

Advantages of Padmasana/Kamalasana:
i. It increases mental concentration and enhances memory power.
ii. It strengthens digestive system by increasing appetite and

resolving constipation.
iii. It helps in quick healing of heart diseases and skin diseases. It

Pustak Prakashan Griha 103

also beautifies and softens the skin.
iv. Padmasana increases the supply

of oxygen in body and maintain
freshness of body and mind
throughout the rest of the daytime.
It makes us more active and alert.
v. It increases the strength and agility
of the muscles of thighs and calves.
vi. It reduces the mental stress and
tensions. It adds the peace in mind
and induces positive attitudes.
vii. It helps increase the efficiency of reproductive functions in
females.

Steps of performing Padmasana/Kamalasana
i. Sit in normal position with your buttock on the ground.
ii. Flex your knees slowly to keep both insteps on the thighs of

opposite leg.
iii. Make your spine straight.
iv. Keeping the hands straight, face both the palms towards the sky

and keep them on the knees.
v. Join the tips of thumb and forefinger on both hands.
vi. Close the eyes and take long breath with extended inhalation

and exhalation with equal time spans.

13.3 Bajrasana

In Sanskrit language, meaning of the term 'bajra' is weapon. Thus,
the etymological meaning of 'bajrasana' is the pose that looks like
weapon. In order to perform 'bajrasana', the following steps are
followed:

i. Sit comfortable on a soft mat on a smooth ground.
ii. Bend both the legs at knees, join both knees and both ankles,

and sit on the base of heels.

104 Health and Physical Education, Grade 6

iii. Make the spine vertically straight, i.e. approximately at ninety
degrees to the ground.

iv. Making both the hands straight, keep both palms on the knees.
v. Take long breaths and remain in this position for about five to

ten minutes.

Advantages of Bajrasana
i. It increases the power of concentration and memory.
ii. It helps in proper physical growth and development of body.
iii. It improves the digestive and reproductive functions.
iv. It makes the spine agile and healthy. It also helps in improving

and balancing the sitting posture.
v. It helps in relaxing body and increasing freshness for a prolonged

period.

13.4 Dhanurasana/Dhanushasana (Bow Pose)

The term 'Dhanu' or 'Dhanush' in Sanskrit language means a bow in
English. Similarly, 'Asana' means posture.

Thus, etymologically, 'Dhanurasana' means a posture that looks
like a bow. Our body is set in a bow-like posture while performing
'Dhanurasana' yoga. Steps of performing this yoga are given below.

Pustak Prakashan Griha 105

Steps of Dhanurasana
i. Lay down at prone position (i.e. facing the abdominal and facial

parts towards the ground) on a soft and clean piece of mattress
or cloth.
ii. Raise both legs upwards and catch both the ankles with the
hands.
iii. Raise the head and chest upwards with deep inhalation. Support
your whole body with the abdomen and make your body like a
bow in its general appearance.
iv. Remaininthesameposition foraboutfifteensecondsandrelease
all the raised parts (head, chest, hands and legs) downwards.
v. Repeat these steps for about five times.

Advantages of Dhanurasana
i. Dhanurasana is effective in weight loss.
ii. Improves digestion and appetite, helps to cure rheumatism and

gastrointestinal problems like constipation.
iii. Improves blood circulation.
iv. Gives flexibility to the back and strengthens back muscles.
v. Improve the function of liver, pancreas, small intestine, and big

intestine.
vi. Relieves stress and mental tension.

106 Health and Physical Education, Grade 6

vii. Strengthens ankles, thighs, groins, chest and abdominal organs.
viii. Improve function of the pancreas and it is beneficial in diabetes.

13.5 Mandukasana

In Sanskrit language, 'manduka' means a frog. The pose of this yoga
looks like a frog due to its appearance. 'Asana' in Sanskrit means
'pose' or 'posture'. Thus, the meaning of 'Mandukasana' is a posture
that looks like a sitting frog. Though it has several advantages, a
person with backache, cervical ache, and heart problem should take
an expert's suggestion for practicing this pose.

Advantages of Mandukasana
It massages the entire abdominal organs. Therefore, it is good for
smooth functioning of the digestive organs. It is beneficial in case of
constipation and indigestion.

i. It is helpful to release unwanted gases from the stomach thus
make you feel relaxed and calm.

ii. It helps to control diabetes by stimulating the pancreas.
iii. It helps to relieve stress, anxiety and depression.

Steps of performing Mandukasana 107
i. Sit in Bajrasana pose.
ii. Now, make fists with the thumbs inside the palms.
iii. Put the fists at the naval region.

Pustak Prakashan Griha

iv. Take a long and full inhalation.
v. With a slow and gradual exhalation, bend your abdomen forward

at the waist and put tolerably high pressure on the naval area.
vi. While bending forward, your chest should touch your thigh and

see ahead with open eyes just like as frog.
vii. Maintain the pose as long as you can do.
viii. Continue slow respiration (inhalation and exhalation) while

maintaining the pose.
ix. After about one to three minutes, come to Vajrasana with deep

inhalation.
x. Repeat the practice for about 3 to 5 times.

13.6 Sabasana

In Sanskrit language, 'shaba' means a corps or dead body. The pose
of 'Shabasana' looks like a corps lying supine on ground. Hands
are loose, eyes are closed and the body is free from any kind of
stretch and stress. This is basically performed to take calm rest after
performing other yoga and physical exercises.

Advantages of Sabasana
i. It relaxes the whole body.
ii. Releases stress, fatigue, depression and tension.
iii. Improves concentration.
iv. Calms the mind and improves mental health.
v. Excellent asana for stimulating blood circulation.
vi. Beneficial for those suffering from neurological problem,

asthma, constipation, diabetes, indigestion and insomnia.

108 Health and Physical Education, Grade 6

Steps of Sabasana
i. Lie loosely on your back, like our sleeping pose. Legs should be

separated. Stay relaxed and imagine the peace of your mind.
ii. Keep your arms at your side and your palms facing upwards in

relaxing position.
iii. Close your eyes and breathe deeply and slowly through the

nostrils.
iv. On each inhaling and exhaling (breathing) think that your body

is totally relaxed. Let your tension, stress, depression and worry
run away on each exhaling.
v. Practise it for about five to ten minutes.

Pustak Prakashan Griha 109

Exercise

Answer the following questions

1. Define yoga on the ground of its etymological origin.

2. What does 'padma' mean in Sanskrit? How is Padmasana

performed?

3. List out the advantages of:

a. Padmasana b. Bajrasana

4. How is Bajrasana done? Explain its steps in short.

5. Draw a diagram illustrating the pose of Dhanurasana.

6. What are the advantages of Mandukasana? Describe in a

paragraph.

7. What do you mean by 'shaba'? What are the advantages of

Shabasana?

110 Health and Physical Education, Grade 6

Unit: 14 Games

14.1 Introduction to games

Sport and physical activity can make a substantial contribution to the
well-being of people. Exercise, physical activity, games and sports are
very important for children as they enhance physical growth, mental
alertness and social adaptability among them. Physical exercises,
sports and yoga are also used in the treatment and rehabilitation
various diseases and infirmities. Physical activities are strong and cost-
efficient means for the prevention of diseases. Besides, the games
generate mental pleasure that improves memory and mental health
of people. There specific rules for each game. We should follow the
rules properly to maximize our entertainment. Players must respect
the teammates and opponents to maintain good coordination and
harmonious playing environment. We practise some of the selected
games, skills required to play these games and their supporting
games in this unit. They are:

i. Volleyball
ii. Football
iii. Kabaddi
iv. Kho-kho

Volleyball

Volleyball is a game played between two teams of six players in
each. The court is separated by a centerline and a volleyball-net
above it. The game starts with a service of one team. The opponent
team receives the ball and tries to prevent the ball from grounding.
When the receiver team gets the ball, they try to return the ball
back to the serving team within three consecutive touches. They try
to ground the ball in opponents’ court. The ball should cross the

Pustak Prakashan Griha 111

centerline above the net. The rally continues back and forth over the
net until the team grounds the ball or kills the ball in the opponent
court. A rally means a series of shots interchanged between players
before a point is won. The team who will be able to ground the ball
in opponents' court will be able to receive the point. A foul made
by one team provide one point to opponents. After each score, the
game continues with the new service. The game continues till any
one of the team gains 25 points. The team that scores the first 25
points will be declared the winner.
Some skills required for volleyball
Digging
Digging is one of the skills to receive the ball with the closed wrist
palms. It is used to receive the ball hit by the opponent or the team
player so that one can prevent the ball from touching one’s court
after a spike or attack.
Technique of digging
Look at the direction of approaching ball
Join both wrists and be ready to receive the ball
Flex your knees slightly, make your body more agile

112 Health and Physical Education, Grade 6

Estimate the speed of ball and determine the force that you should
apply. If the ball is at a high speed, minimize the force applied to
prevent the ball from bouncing far back out from the court. For a
soft ball, apply a force that becomes adequate to pass the ball to
your teammate or to cross the net.

Practice of digging
Practice of digging in a round circle
In this method all students arrange themselves in a round circle.

There should be a gap of about two to five feet between each. A
server goes to the center and gives ball to others for digging. The
player who has just hit the ball by digging runs around the circle
from outside and occupies the same place. It minimizes the inactive
time for them. It also helps in warming up of body of the players.

Practice of digging in a line
In this method all students arrange themselves in two lines consisting
of equal number of players in each. They are arranged facing each
other as shown in the picture.

Pustak Prakashan Griha 113

The front players of both lines practice digging with the help of
each other and they join at the back after practising. The front
players continues the process of learning and practising. In this
technique, they get their turn more quickly and become more active
comparatively.

Volleying

Volleying is the process of hitting volleyball with the help of fingers.
Volleying returns the ball back with soft motion. The steps of volleying
are given below.

Step 1: Stand alert facing the direction from which the ball is coming.
Keep your feet a little wider, knees bent slightly and body leaning a
little bit forward. Make yourself mentally ready to receive the ball
comfortably.

Step 2: Watch the flight of the ball and move your feet to a position
where the ball will fall in front of you.

Step 3: Position your arms so that they are stretched out in front
of you. Bend your elbows slightly to your comfort. Look at the ball
properly.

114 Health and Physical Education, Grade 6

Step 4: Keep your thumb-tips facing
each other. Keep other fingers loose
and comfortable to receive the ball.

Step 5: Prepare for the ball to hit
anywhere on your forearms above
the wrists. As you hit the ball back
over the net or pass to a teammate,
bend your knees to aid propulsion
of the ball. Hit the ball softly to the
desired direction with the help of
fingers.

Game of digging and volleying
This game is very useful in developing the digging and volleying skills
among students. It is played between two teams of three to six players
in each according to the availability of playing space and number
of students. The teams serve the ball turn-by-turn and practise the
skills. One score is awarded to the opponent team if a team makes a
foul. The team that scores first 25 points is declared winner.

Pustak Prakashan Griha 115

Football

Football is one of the most popular games played all over the world.
It is also called soccer game. It is a game consisting of eleven active
players in each team. This game is played by hitting the ball in
desired direction with legs, head and chest. Hands are restricted to
use except by the Goalkeeper. Both the team tries to move the ball
forward to their opponent goal post to make the score. Major skills
required to play football are kicking, trapping, dribbling, passing,
shooting, heading and goalkeeping. The players advance the ball
towards the opponents' goal post to score the goal. The goalkeeper
tries to prevent the ball from being goal. The game is played in two
halves of 45 minutes each and 10 minutes of interval between them.

The team that scores more goals during the whole period will be
declared the winner of the game.

116 Health and Physical Education, Grade 6

Basic skills required for football
(A) Kicking
Kicking is the main tool in football for advancing the ball ahead. It is
the action of hitting the ball by a foot. Players can use right or left leg
to kick the ball as per their convenience. Players shoot the ball for
a goal by kicking the ball. The action of kicking can be used in two
ways. They are instep kicking and inside kicking.

i. Inside kicking:
Inside of the leg is the inner-lateral area of the foot extending from
sole to the toe. The ball is kicked with the area of instep in instep-
kicking. This skill is used to pass the ball to a teammate to a short
distance. The steps of inside kicking are as follows:

a. The ball is set in front of
the shooting leg and on the
inner side of the next leg in
comfortable position.

b. The shooting leg is brought
backward with laterally bent
ankle, the inside of the leg
facing towards the ball.

c. The ball is hit with the force to
advance the ball forward in the
desired direction. It is mostly
used to pass the ball to a desired
teammate during the game.

ii. Instep kicking:
Instep is the area extending from the
ankle to the toe on the upper surface
of the foot. Instep kicking follows the
following steps:

Pustak Prakashan Griha 117

a. The ball is set in front of the shooting leg in comfortable position.
b. The shooting leg is brought backward with the bent knees and

the sole facing backward.
c. The ball is hit with the force to shoot the ball forward. The

extent of force is determined as per the required distance to be
covered by the ball.
(A) Trapping
During the game, the ball remains rolling most of the times. When
the ball is free on the court near a player or at a reachable distance,
the players use trapping skill to hold the ball under control. Most of
the times, the ball approaches near the players in rolling condition.
Therefore, we learn the steps of trapping the rolling ball.
Steps of trapping football
a. Look at the direction of ball and estimate the path followed by
it quickly.
b. Locate your position on the predicted path.
c. Raise the front part of a foot and trap the ball between the
ground and foot firmly. Do not let the ball bounce back or
become out of control.
Practice of trapping and kicking football

118 Health and Physical Education, Grade 6

Trapping needs good prediction of the speed and direction of the ball
approaching near us. Besides, we need skillful motor control over
the trapped ball. It can be practised in file or circle both. It is better
to practise trapping and kicking alternately at the same setting.

Five Men Football
It is a preparatory game for football. It is played between two teams
consisting of five players in each. It requires a comfortable field and
court. The court may be smaller than its standard size.

The goal posts are set at both end-lines with some temporary marks
of shoes or handkerchief or something such things. The goal-post has
a narrow with of about sixty centimeters only. Goalkeeper is not set
in this game as it has narrower goal-post and smaller court. After the
game starts, both teams try to score more by hitting the ball across
the goal post. The duration of game and interval-time are decided
with the consents of both teams. The team that scores more during
the whole game is declared as 'the winner'.

C. Basketball
Basketball is a sport played by two teams of five players in each. It is
played in a rectangular court. The teams can score when they become
able to insert the ball in a basket mounted at 10 feet height from the
ground at a wooden or metallic backboard. There are two baskets
on two opposite ends of the court. In order to learn basketball, it is
better to learn its supporting games. Endball and dogdeball are very
useful in learning the skills of basketball.

Endball
Endball is very useful lead-up game of basketball. It can be played
conveniently on school ground with a rectangular court of comfortable
size. There are seven to nine players in each team. There is a line
drawn parallel at two meters distance from the end line in the court
on both sides of the court. It makes a narrow rectangular area at the
back side. This area is called 'goal area'.

Pustak Prakashan Griha 119

A player is kept inside the goal-area by each team. They catch the
ball from their teammates to provide one score for their team.

It is played for two innings of three minutes each separated by an
interval of one minute.

The team that scores more during the given time is declared the
winner.

Dodgeball
It is very interesting lead-up game for basketball. We can play this
game easily inside the ground of school premises. It helps us to learn
the sporting skills required for basketball. It is played in court divided
into two square halves of ten square meters each. Number of players
in a team may vary from seven to fifteen or as per convenience for
the class. The players are equally divided as court players and line
players by the team captains. The court players play the game inside
the court while the line players stand behind the backline in a row.
A team is awarded with one score if any one of its players hit a court
player of the opponent team with a direct hit or throw of the ball.
Bounced ball is not valid for scoring. If a court player is hit by the
ball of opponent, he replaces a line player in anticlockwise direction
from the left. At that time, the line player standing at the right side

120 Health and Physical Education, Grade 6

enters into the court. The ball may touch any part of body to make
a score. The game is played for a period of ten minutes with three
minutes break in the middle. The team with higher scores after the
completion of game-duration is declared the winner.

Rules of Dodge Ball
a. Some of the common rules of dodgeball are given below:
b. The game starts with a jump-ball
c. Captain's command is unavoidable for all players
d. The player hit by the ball goes out from the court and play as

line player.
e. The indirect touch or bounced touch cannot make a score or

send the opponent out.
f. Players can receive the ball after a bounce on the ground.
g. The team which scores more points during the whole game is

declared the winner

Practice of 'throw and catch' for dodgeball
Dodgeball looks like a game of 'throwing and catching' for audiences.
Therefore, these two skills are regarded as the major skills in
dodgeball. While throwing, the players attempt to hit an opponent
player with direct ball without getting it bounced against the ground.
They want to catch either the bounced ball or a ball passed by a
teammate.

Pustak Prakashan Griha 121

In order to practise 'throw and catch' skills, students set themselves
into two files facing each others. The distance between the files is
determined as per convenience of the students. The front player of
one file throws the ball to the front player of the other file. After
throwing the ball, s/he goes to the back of own file to give chance
of catching to the next player. When the ball is thrown by the front
player of the other file, s/he catches the ball and throws immediately
to the front player of the other file. The process of running back and
exchanging players is similar in the both files. The practice continues
till all students get adequate chance to practice 'throw and catch'.

D Kabaddi
Kabaddi an indigenous contact sport of Nepal played since unknown
and ancient time. There are seven active players in each team;
among them one team is ‘raider’ and the other is ‘anti-raider’ team.
Raider and anti-raiders are changed after every raid in the game. The
court size measures 11x6 meters for girls and 11x8 meters for boys.
A centerline separates the court into two equal halves where the
players of two teams get their positions facing each other.

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On every side of the court, there is a baulk line that should be
touched or crossed by the raider. The baulk line is situated 2.5 meters
away from the centerline. At two meters distance from the baulk
line, there is another parallel line drawn between the baulk line and
end line. This is called bonus line. If a raider touches the bonus line
and returns back successfully crossing the centerline, one point is
scored. But, it is great threat for a raider to escape safely out from
the anti-raiders area after reaching at bonus line that is very far from
the centerline.

D G End E A

O Bonus Line P

E E

n L L n
d O O d

L BM Baulk Line B L
i B B i
n Y Y n

e e

K Mid L
J l

2.5 m
E

n L Baulk Line L 5.5 m
d OQ RO
Bonus Line
L B End B
i B 8
n Y B

Y

e
2

S T

1

CH F B
1 1

Pustak Prakashan Griha 123

Game starts with a toss to choose the first raider and the court side.
The winner of the toss chooses the court-side or the first raiding
option as per its comfort and preference. When the umpire gives
signal to start the game, a raider from the raiders' team starts canting
'kabaddi….kabaddi….' and enters into the anti-raider's court. A raider
is out if s/he breathes or stops the cant inside the anti raider’s court
or caught and hold by the anti-raiders till he breathes. The raider
tries to touch the anti-raiders to score points. The touched players
are temporarily out from the court and they remain on the lobby
around the court. The scored point is equal to the number of players
touched by the raider. If the anti-raiders catch the raider and prevent
him from crossing the centerline, the raider is set out and the anti-
raiders get one score. After the raider of a team returns safely back,
the turn of raiding goes to the other team. Team captain decides the
raiding player quickly and sends to the opponent's court for raiding.
In this way, the raiding and anti-raiding roles of teams are alternately
changed several times during the game. After scoring every score,
a team can make an entry of a player who has been sent out. But,
when all or many players are out and it is difficult for a team to play
game, the team captain decides to make entry of all players at once
by awarding two extra points the opponents. In this process, the
extra points is called 'lona'. The game is played in two halves of 15
minutes with an interval of 5 minutes. Winner is declared on the
basis of total points scored during the whole game.

Basic Skills of Kabaddi
a Raiding
a. Raiding skill is required while a player goes into the anti-raiders'

court. The raider should consider the followings while going for
raid.
b. Raider should start canting before crossing the centerline. It
should be continued without any interruption in the opponents'
court.

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c. Either the baulk line or at least one anti-raider must be touched.
d. The side lines should be watched carefully so that the lines are

not crossed while raiding and running.
e. A raider should be very careful at all anti-raiders. They may

attack and catch from the back or lateral sides.
f. Raider should try to touch many anti-raiders to score more

points.

b Trapping
In Kabaddi game, trapping is the action of catching and holding the
raider by the anti-raiders inside their court. A successful trapping
provides one score to the anti-raiders. It can also save the anti-raiders
from being out of the court and the raiders are awarded with points.
The anti-raiders should consider the followings while trapping an
opponent-raider.

a. While trapping the raider, the players should save them from
distance-touch by the raider.

b. The raiders' strength should be estimated well. If the raider is
strong enough, s/he may not be trapped with single effort.

Pustak Prakashan Griha 125

c. A combined and group effort should be applied for successful
trapping.

d. Some raiders have good skills of kicking. We should prevent
ourselves from mule-kick and similar other kicks.

e. It is better to trap in a chain made by the teammates by catching
hands strongly.

E Kho-Kho in Circle
It is a simple and interesting game played between two teams
consisting of nine players in each. Among them, one team is 'runner'
team and the next is 'chaser' team. A toss in the beginning gives an
option to chose running or chasing for the toss-winner. The game is
played in two innings of five minutes each separated by an interval
of two minutes. The teams change their running or chasing role after
the interval.
Kho-kho in circle is played in a circular court that has two big circles,
one inside the other. The outer circle is the outer boundary line. If
runners cross the line, they are regarded as 'out' and the chasers are
awarded with one point. A team can score points only when they are
playing as chasers. The runners of first inning score the points when
they play as chaser in the second inning.

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Before starting the game, eight chasers sit on the inner circular line
facing alternately opposite sides. One chaser becomes active and
stands at any point between the two circles. When the referee gives
signal for starting the game, the captain of runner team sends any
three runners inside the court. As soon as they enter into the court,
the active chaser tries to touch the runners. As the active chaser is
not allowed to cross the inner circle, he gives 'kho' by touching on
the back of a sitting chaser and saying 'kho' at the same time. The
sitting chaser who has got 'kho' by the active chaser becomes active
and runs towards the runners to touch them and make them out.
Runners can cross the inner circle but the chasers are not allowed.
Therefore, they give 'kho' to their sitting teammates if the runners
cross the inner circle. When all three runners become out, the captain
sends another set of three runners inside the court to continue the
game.

Pustak Prakashan Griha 127

The score made by the chasers in the first inning becomes target for
the chasers of the second inning. If they meet the target, they are
declared winner. Otherwise, the chasers of the first inning become
the winner.

Basic skills of 'kho-kho'
In order to play kho-kho efficiently, we need the skills of 'giving kho',
chasing and running. The major considerations for giving 'kho' and
'running' are as follows:

Giving Kho: 'Kho' is always given from the backside with a firm touch
and voice 'kho'. While giving 'kho' to a sitting chaser, we should
not push forcefully. It may cause injury instead of gaining efficiency
in game. An active chaser can dodge the runners and make them
confused by acting like giving 'kho' to one but not doing so in reality
or choosing another sitting chaser instantly. Such skills help in making
the runners out quickly and scoring more points.

Chasing: There is only one active chaser and the rest eight players
of the team remain as sitting chasers. While chasing, we should use
dodging skill efficiently. Selection of right teammate for giving 'kho'
helps in scoring points quickly.

Running: Running is the preventive skill in 'kho-kho'. Runners can
cross the inner circle but not the outer one. Therefore, runners should
be careful while running at the peripheral side of the court. Good
prediction of successive active chaser can protect from confusion in
the running direction while playing the game.

128 Health and Physical Education, Grade 6

Exercise
1. Why are games important for us? Describe briefly.

2. How many players are required to play volleyball? What is
digging? Write.

3. Differentiate between digging and volleying.

4. Write any there differences between instep kicking and inside
kicking.

5. Write the steps of trapping a rolling football.

6. Write short notes on: b. Endball c. Dodgeball
a. Five-men football

7. What are the names of two competing teams of Kabaddi?
What are the basic considerations required to become a good
raider?

8. How is the winner declared in 'kho-kho' game? Describe in
short.

Pustak Prakashan Griha 129

Unit: 15 Athletics

15.1 Introduction to Athletics

Athletics is the physical activity with trained motions of the body
or body parts. It includes track and field activities like jumping,
throwing and running. When a person is well-trained in athletic
activities and becomes able to perform the athletic activities, s/he is
called an athlete. Some items of athletics are short-distance running,
long jump, ball-throw and dodge run. Athletics is an integral part of
physical education.

15.2 Some items of athletics

a. Short Distance Running
In athletics, a run covering less than 400 meters distance is called
short-distance running. It is a kind of racing competition among the
athletes. It begins with 'crouch start' or a sound of gunshot. Crouch
start follows the steps given below:

a. On Your Mark: All athletes sit on the starting line at crouching
position, making their body leaned forward and comfortable to
start the run.

b. Get Set: The athletes raise the buttock upward, hands pointing
the toes and the body leaned forward.

130 Health and Physical Education, Grade 6

c. Go: As soon as the 'go-command' comes, the athletes start their
run abruptly with a good acceleration.

Practice of run
While practising the run, the following guidelines should be
considered.

a. The body should be balanced with swinging hands.
b. If knees are raised higher, the coverage of distance is increased

to improve the efficiency of run.
c. The chin should be raised and the eyes should look straight

forward.
d. Speed should be increased to the maximum capacity but not to

an uncontrollable level.

b. Long Jump
The long jump is a track-and-field event, in which the athletes jump
along a distance to a sand pit prepared at the landing side. It is
performed by attaining longer distance by jumping forward. This
item of athletics increases the strength and endurance whole body.
The steps of performing long jump are discussed below:

(i) Approach Run
When an athlete is ready for a long jump, he stands about a hundred
feet away from the jumping mark. As the umpire commands to start
the actions, the athlete runs for about fifteen to twenty steps along
a straight path to attain maximum length coverage. It helps athlete
gain a good momentum required to maximize the efficiency. This
prior preparatory run accomplished by the athlete before the jump
is called approach run.

(ii) Take Off
Take off is an action of leaving the ground. The acceleration gained
during the approach run helps in accelerating even after leaving the

Pustak Prakashan Griha 131

ground. While leaving the ground, the legs push the ground backward
and immediately raised up with the knees bent in a controlled
condition to start the flight.

(iii) Flight
Flight is the second phase of long jump. It is the action of athlete
in air. Main purpose of flight is to cover the maximum longitudinal
distance without touching the ground. After completing the flight, it
is time to balance the body in air for safe landing on the ground. It is
the main stage when the athlete’s performance is actually counted.
(iv) Landing
This is the third stage of long jump with a balanced effort during the
time of reaching on the ground from air. Safety is the major aim of
skilled landing. A mark is kept at the point where the athlete touched
on the pit while landing. The distance between the mark and the
starting line is recorded to evaluate the performance.
c. Ball-Throw
It is a lead-up game for shot put. In order to play ball-throw, we need
a ball as per the convenience and availability. On a plane ground,
there is a circular area of about two meters diameter. This is called
throwing-area.

132 Health and Physical Education, Grade 6

In front the throwing area, arc-
like parallel lines are drawn
to compare the performance
and progress. The ball is
thrown turn-by-turn and the
achievements are measured
on the basis of the distance
between the circumference
and the marked line.

d. Relay Game
Relay game is a team competition of accomplishing a common task
by the team members of two or more teams consisting of equal
members. Some of the relay games are hopping relay, backward run
relay, dribble relay etc.

Hopping relay
In this relay, all the teammates arrange themselves in files. There is
a mark in front of each file. The front one member becomes active
hopper and carries a short wooden stick called 'baton'.

Pustak Prakashan Griha 133

After accomplishing the turn, the baton is transferred to the next
teammate who becomes active and start hopping after receiving the
baton.
Backward run relay
This relay is played similarly as the hopping relay. Instead of hopping,
the athletes run backward to accomplish their task.
Dribble relay
It is also performed similarly as other relay games. It can be played
in two ways:
i Relay with dribbling along a straight line.
ii Relay with dribbling along a zigzag path

e. Dodge Run
The main objective of dodge run is to increase agility of body. It is an
athletic activity performed in pair. The run starts with the movement
of a front runner. The runner standing at the back should follow the
run and motion as exactly performed by the front runner.

134 Health and Physical Education, Grade 6

It is also practised standing face-to-face position. Among the two
athletes, one tries to dodge another while the other imitates the
first one. The turns of dodging and imitating should be changed
alternately in both items of dodge run.

Starting run at different body positions
It is very important in developing strength and agility of our body. We
can start run at different positions like sleeping, sitting, squatting,
crouching, etc.

Pustak Prakashan Griha 135

After completing the preparation, the runners start their run
immediately after they get the signal from a commander.

Up and Down Exercise
This exercise helps in developing the strength and agility of body
parts generally below the waist level. It also provides exercise for
the upper arms and chest. It is practised in four steps as described
below.

Initial Position : Stand at 'attention' position.
Count One : Crutch down and touch the ground with hands
Count Two : Extend the legs backward. Align the spine, buttock

Count Three and legs in a straight line. Keep elbows and knees
straight.
Count Four : Flex the knees and brig both legs forward. Come
to the position similar to count one.
: Come to initial position.

136 Health and Physical Education, Grade 6

Pustak Prakashan Griha 137

Exercise
1. What do you mean by athletics? Define.
2. What is 'crouch start'? Write a short description to crouch

start.
3. What are the steps of long jump? Describe.
4. What is the main advantage of approach run in long jump?

Write.
5. Write short notes on:

a. Hopping relay b. Dribbling relay
6. Draw a picture illustrating 'up and down' exercise.

138 Health and Physical Education, Grade 6