Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 151 9. Forward March This command is given while students or team are in ‘Mark Time’ to move some steps ahead. On the command of the commander, students lift the left leg and swing the right and in air along with movement of left leg. Then the right leg lifts and the left hand swings in air along with right leg. On the commands of Halt, mark leader /commander shouts Check and the students count 1 and 2 to rest on the left leg after stepping some steps. A group of students performing Forward March 10. Eyes Right This command is given in March time or stand at ease position. It is a kind of honor or salute to the special guests or VIPs of the ceremony. The commander orders the Eyes Right command after crossing a fixed line in March time. The steps to perform Eyes Right: i. On the command, students turn their neck to the right side and make parallel to the right shoulder. This continues up to command of Eyes Right. ii. On the command of Eyes Right, the commander makes the flag lower and turns towards the right side striking in air. The flag rod must be parallel to the ground. Both eyes must be parallel to flag and watch the guests or VIP. The left arm must be attached to the body.
152 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) iii. The rest of the students must turn their sight to the guests or VIP. The trunk must be straight up and both hands must swing in the air along with March of foot. Eyes Right is goes on till next command. A group of students performing Eyes Right to the guest 11. Eyes Front This command is a termination of Eyes Right. The commander orders when s/he and all the students of team cross the end line of Eyes Right. The commander lifts up the flag and turns his eyes sight and neck ahead. Similarly, other students also turn their eyes and neck straight ahead. The commanders lead them to dismiss on the ground. A group of students performing Eyes Front
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 153 12. Dismiss All the students assemble at their original place after performing Eyes front. The command ‘Dismiss’ is given to terminate all drills. The commander or drill master gives the command of dismiss. It is a command that formally shuts down all the drills. Use the flags of different houses and organize a demo session for the various drill commands under the supervision of the game teacher or scout co-coordinator. 2.3 13. Disperse / Fall -out Students disperse to their particular place along with rhythm of drum and given instructions. A scene of Disperse after March Pass A. Answer the following short questions. 1. What is drill? Write. 2. What are the basic commands / steps of drill? Write. 3. What is the importance of cover up? 4. What is halt? Define.
154 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 5. Differentiate between right and left turn. 6. What is dismiss in drill? Define. 7. What is about turn? Define. 8. Differentiate between fall-outs and dismiss in drill. 9. Name the command of drill that offers salute or honor to the guest. 10. Write short notes on: i) Forward March ii) Disperse B. Answer the following long questions. 1. Write the advantages of drill. 2. What are the procedures to attention? Write. 3. What are the procedures to fall out of drill? Write. 4. Write any four commands / steps of drill with short information. Project Work Let’s learn to beat the drum to start the assembly or drill! First, beat the drum twice for the attention of mass. Single beat: Cover up Second Single beat: Hands down Third Single beat: Stand at ease Fifth Single beat: Attention
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 155 ATHLETICS AND 7 ADVENTURE ACTIVITIES Unit COURSE CONTENTS: Lesson Topics 1 Long Distance Race, and Relay Race 2 High Jump, Long Jump and Shot-Put 3 Adventure Activities Estimated Teaching Hours: 6 Hours (Working Hours)
156 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) LESSON 1 LONG RACE AND RELAY RACE 1.1. Introduction Athletics is a collection of sport events of walking, running, jumping and throwing. The name is derived from the Greek word “Athlon’’ meaning contest. Athletics was the original event of the first Olympics in 776 BC. At present, it is one of the major sport events of local, national, regional and international level. Athletics is also known as track and field event. Track and field is derived from where the sport takes place, a running track and a grass field for the throwing and some of the jumping events. Track and field is categorized under the umbrella sport of athletics, which also includes road running, cross country running and race-walking. The supreme international organization of Athletics is International Amateur Athletics Federation (IAAF). 1.2. Long Race (Track Event) The long race refers the races covering 3000 meters (3 kilometers) and above. It includes the races of 3000 meters, 3200 meters, 5000 meters, 5 mile, 10, 000 meters and so on. The long race is a continuous running which is played in different tracks. It is also called Endurance Running. Three most common types of long races are track running, road running and cross country running. Typical long-distance race ranges from 3000 meters to 10, 000 meters (6.2 miles), cross country races usually cover 5 to 12 km (3 to 7½ Baikuntha Manandhar, legendary athlete The round track with football arena
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 157 miles), while road races can be significantly longer, reaching 100 kilometers (60 miles) and beyond. The long-distance race, which covers 42.195 km (26 miles and 385 yards), is known as marathon. Half marathon is also persisting as long race. Half Marathon in Kathmandu Table 3: Official Track and Field Events for the world championship Track Field Combined (Track & Field) Sprint Middle Distance Long Distance Hurdle Relay Jump Throw 60 m 800 m 5000 m 60 m 4x100 m Long Jump Shot put Pentathlon 100 m 1500 m 10, 000 m 100 m 4x400 m High Jump Disc Throw Heptathlon 200 m 3000 m 110 m Triple Jump Hammer Throw Decathlon 400 m 400 m Pole Vault Javelin Throw 3000 m Please, make a time table for the morning walk and running. These activities enhance the skill and promote the skills and fitness for the race of long distance. 1.1
158 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) a) Commands for Running The entire long and middle race start with standing starts. The commands to perform the long / middle race or running associated with standing start are as: 1. On Your Marks i. Place one foot forward - behind, not on the line - pointed directly down the track (as shown in image) ii. Place your other foot back (about one foot space) pointed directly down the track; lift your heel (as shown in image). iii. Your feet should be about shoulder-width apart (as shown in image) 1. Go or Run i. Drive your arms and legs forward (as shown in image) ii. Step through with the back foot first (as shown in image) Start the race with warm up exercises and end along with cool down. 1.2 1.3. Relay Race (Track Event) Relay race is a track event. Each group of relay race consists of 4 runners. Each runner relays baton to his/ her teammate in the track. Baton is a short and hollow stick made by light metal or plastic that is used to relay. The length of the baton is about 30 cm (one foot). On Your Mark Go or Run Batons
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 159 There are two main events of relay race. They include 4 x 100 meters and 4 x 400 meters relay race. These relay races are played in round track. This track is designed with baton exchange zone. Track for Relay Race and Baton Exchange Zone (Red) All four runners contribute to accomplish the race. They should start the run with crouch start. Each runner can run up to determined distance (Baton Exchange Zone) only. The baton is passed at the specified distance (Baton Exchange Zone) from the first to second, second to third and third to fourth runner of the team. The fourth runner finishes the race crossing the finishing line. i) Baton Exchange It is the most crucial action of relay race. The procedure of baton exchange may affect the victory of race. There are two main techniques to exchange the baton. They are as follows: Exchange of Baton
160 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) a) Up Sweep Exchange The passing of baton from one runner to another with pushing motion is called up sweep technique. The incoming runner passes the baton with an upward motion into the hands of outing runner. The outing runner grips the baton between the V formed by the fingers and the thumb of the receiving hand. b) Down Sweep Exchange The passing of baton from one runner to another with a downward and forward pushing motion is called down sweep technique. The baton is placed in the upturned palm of the outgoing runner by the incoming runner. The baton is placed “down” into the awaiting runner’s palm. The awaiting runner grips the baton with palm facing up in a V formed by the fingers and the thumb of the receiving hand. This technique is the most popular among the relay exchanges. Please, set up a group of a relay race including your friends and practice the skills of baton exchange in a track or open area. 1.3 Key Points Athletics is a collection of sport events of walking, running, jumping and throwing. Athletics was the original event of the first Olympics in 776 BC. Up Sweep Down Sweep
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 161 Long race covers the races covering 3000 meters (3km) and above. The three most common types of long race are track running, road running and cross country running. Relay race is a group event. Each group consists of four runners. Baton is a short and hollow stick made of light metal or plastic that is used to relay. There are two main ways to exchange baton. They are Up Sweep and Down Sweep exchange. A. State whether the following statements are true or false. 1. Long race covers the races covering 3000 meters (3km) and above. 2. Relay race is an individual event. 3. Baton is a short and hollow stick made of light metal or plastic. 4. The runners have to move up to the starting line and stand behind the starting line with one foot in the front when the command on your mark is given. B. Answer the following short questions. 1. What does IAAF stand for? 2. What are the activities / events of Athletics? Mention the names. 3. Draw a figure of round track. 4. Define a baton. Also write the length of the baton. 5. What are the baton exchange techniques? 6. Define up sweep technique of baton exchange. 7. Define down sweep technique of baton exchange. 8. Draw a picture of baton. 9. Why is athletics known as track and field event? Clarify. Project Work Please prepare a list of locally available resources and make the baton of appropriate size.
162 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) LESSON 2 HIGH JUMP, LONG JUMP AND SHOT PUT 2.1. Introduction In Athletics, high jump, long jump and shot put are field events. Athletics provides the good foundation for all the events. A. Long Jump (Field Event) The act of stepping on the take - off mark or point with a short run and jumping to cover distance is called long jump. There are some basic steps that precede long jump. It can be played in a sand pit. i. Approach The running before take-off up to its mark is called approach. The runway should be about 30 meters. The jumper should run slowly in the beginning and accelerate the speed gradually as the take-off mark approaches closer. ii. Take-Off The step before the flight is take-off. The running speed becomes very high just before reaching the take-off mark or point. Three or four steps before the take-off feet should be adjusted for take-off. The body should be straight while take-off. The non-take off foot should be kicked in front and high and leave the ground after stepping at the take-off mark. Arms should be pulled forward and upwards from behind. iii. Flight / Glide It is a third step of long jump. Body becomes aerial while performing flight or glide. It is forward and upward fly motion. Hands stretch upward and leading leg becomes backward. This action brings both the legs behind the body. The jumper should have a flight with an elevation of 45º to cover highest distance. Flight
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 163 iv. Landing It is a final step of long jump. The jumper tries to cover maximum distance in the sand pit or sponge while landing. The both hands should be pulled forward and both legs should also be kicked forward. The feet, hand and body should be brought forward simultaneously on the land and stand up. Figure 15: The series of steps in long jump B. High Jump (Field Event) Required Materials whistle, two calibrated vertical bar, cross bar or ribbon and sand pit or sponge mat High jump means jumping to a height or crossing point or bar. It is a part of athletics. It makes our bones and muscles of hands and legs strong. It also improves our abdomen and digestive system. There are some basic steps to perform high jump. They are: i. Approach Approach is the first step of high jump. It includes 7 to 9 steps running up to jumping mark near the cross bar. The competitor can jump with an angle of 35 to 45º from the jumping mark toward the sand pit. ii. Take-Off Take-off is the second step of high jump. It should be taken generally about one meter ahead of the cross bar. Thrust is given by bending the body slightly and pushing up the weight. Landing
164 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) iii. Flight / Glide Glide is the third step of high jump between the cross bar and ground after take-off. Body becomes aerial and elevated to cross bar. The takeoff leg should be kicked with an effort and the body should roll over the cross bar. A step of take off Flight over the crossing bar iv. Clearance Clearance is the fourth step of high jump that leads the jumper to cross the bar or ribbon of certain height. Above the cross bar the body of the jumper looks over turned. After this moment, the jumper lifts the legs over the cross bar for the high jump. v. Landing Landing is the final step of high jump. The jumper lands safely. The right arm should be bent and made it tight to roll on the shoulder for safe landing. Scissor technique of high jump
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 165 Practice various steps of high jump and long jump. You can consult your coach or school game teacher for the best practices. 2.1 C. Shot Put (Field Event) A metallic ball (shot) is used in shot put. The normal weight of the shot is 8 pounds (3.6 kg). It may vary from 2.7 to 7 kg. We can use a stone ball of the same weight. A shot put is a game in which person has to throw a heavy weight which is called shot as far as possible. Shot put is played in a circle of diameter of (2.135 to 2.55) meter having a central angle of 34.92 degree. There are five steps in shot put. They are as follows: i. Holding the shot The shot should be holding on the base of three middle fingers. The little finger and thumb should support it. Then the elbow should be turned toward right with the shot holding hand placing just under the ear on the neck. ii. Stance The state of body inside the circle to throw the shot is called stance. Left side of the body should be turned toward the throwing side in the stance. The feet should be apart to shoulder on top of the circle and they should come up on the toes. The left hand should come above the head and should bow little toward right side. iii. Glide The weight of glider’s body is moved from trailing leg to leading leg in Glide. The body should lean toward right side from the stance in the beginning. Then the right leg should move forward and the left leg should also move forward to the stop mark. At the end, the left leg Shot Holding Technique A metallic shot
166 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) strikes the stop mark and gliders (athlete) get readiness to release the shot to the target area. Shot Put Track with the measurement iv. Release The shot is released in air after glide and grounded covering certain distance. If the shot is elevated with a 45-degree angle then there is high chance to cover the optimum distance. v. Reverse / Follow Through The final step of shot put is reverse. It controls the body so as not to cross the boundary line of circle. The right leg should be crossed over to the front and pull the left leg behind instantly after release. It reverses the body position and body gets back. Overall procedures in Shot Put 1. Practice various steps of shot put. You can consult your coach or school game teacher for the best practices. 2. Start the events with warm up exercises and end along with cool down. 2.1 Four line Throwing Circle 2.45–2.55 cm 5 cm 11.2cm 5 cm 9.8 – 10.2 cm 7.5 cm 34.92° 34.92° Landing Area Four line
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 167 Key Points In Athletics, high jump, long jump and shot put are track and field events. The act of stepping on the take-off mark or point with a short run and jumping to cover distance is called long jump. High jump means jumping to a height or crossing bar. A metallic ball (shot) of 3.6 kilogram is used in shot put. Shot put is played in a circle of diameter of 2.135 to 2.55 meter. A. Complete the following statements with missing words. 1. The _____________ before take-off up to its mark is called approach. 2. High jump means _____________ to a height or crossing point or bar. 3. There are _____________ steps in long jump. 4. Shot put is played in a circle of diameter of _____________ meter. 5. The final step of shot put after release is _____________ . B. Answer the following short questions. 1. Define long jump. 2. What are the steps of long jump? Write. 3. Define approach of long jump. 4. What are steps of high jump? List out. 5. What are the basic steps of shot put? 6. Define stance shot put. 7. What are the required materials to play high jump? 8. High jump is a field event. Why? 9. Sketch the shot put track.
168 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) LESSON 3 ADVENTURE ACTIVITIES 3.1. Introduction Nepal has unique territory for the adventure sports and activity. Its diverse geo-structure and wonder has the specific attraction to the people of the world. Nepal is an amazing piece of the planet for the lovers of adventure activities. People can achieve life-time experiences here. The beautiful high peaks, hills, rivers, waterfalls, lakes and jungles can assure the boundless special moments in one’s life. There are so many destinations for adventure sports and activities from Tarai to Himalayan zone. Nepal can be a hub for the adventure sports and activities in the world. 3.2. Adventure Activities in Nepal Nepal is an amazing destination for both adventure sports and activities in the world. Ultra-light aircraft, bungee jump, canyoning, trekking, bird watching, zip-flyer, zip-line, high altitude marathon, boating and hunting are some of the most common adventure activities in Nepal. There is a great attraction toward such activities throughout the world. We read about the adventure activities in the air and the snow in Nepal in this unit. Adventure sport in Nepal: Everest Sky Dive Hiking at a Hill Station (Parbat)
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 169 a) Adventure Activities in the Air i) Paragliding Paragliding is the simplest, safest and least expensive way to discovering the joys of flying alone. It is an opportunity to experience the aerial views of the magnificent scenes of mountains, hills, lakes, rivers, valleys, cities, settlement, forests and many more. Sarangkot, Pokhara is the wonderful jumping off station for the paragliders from Nepal and the world. Syangja and Ilam are other points for paragliding. Pokhara city organizes world competition of Paragliding every year. Historical Trivia In Asian Game -2018, Nepal won the first international medal in Paragliding. Nepal bagged silver medal to make the history. The ASIAD was held in Jakarta of Indonesia. Bimal Adhikari, Sushil Gurung, Bishal Thapa, Ukesh Gurung and Bijaya Gautam were for the Paragliding team Nepal. They are professional paragliders from Pokhara. ii) Bungee Jump Bungee jump is a jump from a height while attached to an elasticized cord (rope). The height may be a tower, cliff, hill, peak and the highest bridge over the river. The ultimate thrill of bungee jump can be experienced in Nepal. There is a world’s popular bungee jump station (steel suspension bridge) over the Bhote Koshi River at Sindhupalchok. The suspension bridge, one of the highest bridges at Kushma, Parbat is another destination for the bungee jump. Paragliding in Pokhara Bungee jumping over Kaligandaki at Kushma, Parbat
170 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) iii) Parachuting A parachute is a device used to slow the motion of an object through an atmosphere by creating drag or aerodynamic lift. A parachute is usually made of a light, strong fabric. Early parachutes were made of silk. The most common fabric today is nylon. The parachuting technology was actually developed by the militaries, in order to save their aircrews at the time of emergencies, which afterwards became an international sport in 1952 AD. Photo: Parachuting / Skydiving in Nepal at Kathmandu and Mt. Sagarmatha Parachuting is identical to paragliding and best for the high altitude. Paragliding is a recreational, competitive and adventurous sport of flying a paraglide. Parachuting is also known as the sky-jumping and sky-diving. Nepal has boundless opportunities for parachuting. The high mountains, hills and deep valleys are the dream destinations for parachuting in Nepal for the world. Mt. Everest (Sagarmatha) skydiving in Nepal is the most elite adventure in the world. Pokhara sky-diving is also an amazing blend of elegance and excitement. b) Adventure Activities in the Snow i) Ice Skating Ice skating is the self-driving (propulsion) of a person across a sheet of ice, using metal-bladed ice skates to glide on the ice surface. This activity can be carried out for various reasons, including recreation, sport, exercise, and travel.
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 171 Ice skating as well as ice hockey is an approach to promote winter tourism in Nepal. The ice sheet of mountains and glacial lakes can provide heavenly destination for winter sports. The trekkers, climbers and athlete of adventure sports can find the best spot in the country. The Everest (Sagarmatha) region, Khumbu region, mountains and Gokyo Lake, the highest freshwater lake system of the world are promoted destinations for the adventure activities. Ice Skating at Mardi Ice Skating and Hockey at Gokyo Lake, Nepal ii) Ice Climbing Ice climbing is the activity of ascending inclined ice formations. Usually, ice climbing refers to roped and protected climbing of features such as icefalls, frozen waterfalls, and cliffs and rock slabs covered with ice refrozen from flows of water. Most ice climbing routes can be found from 4, 000 meters to 5, 500 meters from the sea level. The tall, cliffy and Rocky Mountains have increased the climbing brand of Nepal in the world. Ice Climbing, Nepal
172 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 3.3. Possibilities of Adventure Activities in the Air and the Snow The adventure activity is a thriller for the tourism of Nepal. The high, snowy and stunning mountains, tall and rocky hill and cliff, deep trench, low land, valley, rivers and unique geo-structure of Nepal make the adventure activities possible in the country. The development of infrastructure is a crucial component for the development of all kinds of adventure activities as well as entire tourism sector. The transportation facilities, expansion of big hotels, restaurants, tour and travel agencies, facilities at the destinations, security and rescue operation system, government policy and strategy for the promotion of tourism activities are extending the credibility of the country in the global market. The flow of domestic and foreign tourists has been increasing every year in recorded level. The government plan and policies are promoting the adventure activities in the country as the part of tourism sector. Key Points Nepal has unique territory for the adventure sports and activities. Nepal’s geo-structure and wonder are the specific attraction to the people of the world. Ultra-light aircraft, bungee jumping, trekking, bird watching, zip-flyer, zip line, boating and hunting are adventure activities in Nepal. Paragliding, ultra light flight, mountain biking, canyoning, jungle safari, rafting, high altitude marathon, elephant polo / football and sky dive are adventure sports in Nepal. A parachute is usually made of a light, strong fabric. Bungee jump is a jump from a height while attached to an elasticized cord (rope). In Asian Game -2018, Nepal won the first international medal in Paragliding. The high, snowy mountains, tall and rocky hill and cliff, deep trench, valley, rivers and unique geo-structure of Nepal are the attractions for the adventure activities. Ice climbing is the activity of ascending inclined ice formations. Snowy game
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 173 Ice skating is the self- driving (propulsion) of a person across a sheet of ice, using metal-bladed ice skates to glide on the ice surface. The Everest region, Khumbu region, mountains and Gokyo Lake, the highest freshwater lake system of the world are promoted destinations for the adventure activities. The government plan and policies are promoting the adventure activities in the country as the part of tourism sector. A. Match the following items appropriately. 1. Bungee Pokhara ( ) 2. Ice skating Kaligandaki ( ) 3. Paragliding High Altitude ( ) 4. Parachuting Inclined Ice ( ) 5. Ice Climbing Khumbu Region ( ) Chure Hill ( ) B. Answer the following short questions. 1. Write any two adventure activities. 2. What is paragliding? Define. 3. What is parachuting? Define. 4. What is bungee jump? Define. 5. Define ice skating and ice climbing. 6. State any two importance of adventure activities or sports. 7. Explain the possibility of adventure activity and sport in short. Practical Work Enlist the sites that are suitable for the adventure activities or sports in Nepal and explain any one in detail.
174 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) SPORTS 8 Unit COURSE CONTENTS: Lesson Topics 1 Volleyball: Basic Skills and Rules 2 Football: Basic Skills and Rules 3 Basketball: Basic Skills and Rules 4 Kabaddi: Basic Skills and Rules 5 Kho Kho: Basic Skills and Rules 6 Cricket: Basic Skills and Rules (Note: Any four games should be played from this group.) Estimated Teaching Hours: 14 Hours (Working Hours)
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 175 LESSON 1 VOLLEYBALL: BASIC SKILLS AND RULES 1.1. Introduction Volleyball is a group event. It is competed between two teams. Each team constitutes six players. There is a provision of maximum two extra players (libero). We can play this game in a court as an indoor and outdoor game. Setting in Volleyball The court size of volleyball is of 18 x 9 meter. Each line of court is 2 inch wide. The net should be at 2.43 meters (2.24 meter for woman / juniors) height from the ground. 1.2. Basic Skills There are some basic skills and rules of volleyball. You are already familiar about digging, volleying, setting, underhand and overhand service in previous grades. Now you will read about some more basic skills of volleyball. They are as follows:
176 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) i) Spike Hitting the ball at a strong downward angle into the opponent’s court is called a spike. The three types of hits are in volleyball. They are bump, volley and spike or more modernly called pass, set and kill (or hit). Spike is an attack to the opponent. An attempt to the spike Steps to the spike 1. Approach the spike with your non-dominant foot. 2. The second big step is with your right foot. 3. Plant your left foot next to your right foot and jump. 4. Stretch your arm upward about six inches behind the ball, and then hit the ball at the highest point of your jump. 5. Land on the heels of your feet with your knees bent. ii) Blocking A defensive action against the spiking by the opponent players is called blocking. The blocking A scene of blocking
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 177 returns the ball into the spiker’s court. It may harm the spiker’s team. It is a kind of defense from opponent team. 1.3. Basic Rules of Volleyball There are some basic rules of volleyball game. They are illustrated below: i. The game is played in point scoring system. ii. The court and ball are decided by toss. iii. The servicing team can get a point for a single service. iv. The opponent team gets a point if the other team makes any fault. v. If the ball is unable to cross the net after third hit then opponent team gets service and a point. vi. If the ball is unable to cross the net while servicing then point and service both go to the opponents. vii. No one is allowed to touch the net and opponent’s court. viii. Each team can hit the ball three times consecutively. The ball must be passed to opponents within the third hit. ix. No player can get the consecutive hit for the ball. x. Blocking is not counted in consecutive hit. Back players are not allowed for blocking. xi. A player can continue the servicing until his/ her team makes any fault. xii. Team captain must rotate his / her players in clockwise direction. xiii. The game is played for 15 or 25 score system. The team that scores 15 or 25 points earlier is declared as winner of the match. The winning team must lead by two points to defeat the opponents. xiv. The measurement of the volleyball court is 18x9 meters. Lines on the court are 5 cm (2 inches) wide. The height of the net for man is 2.43 meters and 2.24 meters for women and juniors. Start the volleyball match with warm up exercises and end along with cool down. The running in zigzag path is a crucial act for the warm up exercises. 1.1 A Woman Player
178 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) Key Points Volleyball is a group game. The process of lifting the ball above and near the net to facilitate the spiker is called setting or raising. The hitting of the ball by the spiker into the opponent's court is called spiking. An action against the spiking by the opponent players is called blocking. Hitting the ball at a strong downward angle into the opponent’s court is called a spike. Volleyball game is played under 15 or 25 score system. The team that scores 15 or 25 points earlier is declared the winner of the match. A. Complete the following sentences with correct words. 1. Volleyball is a _____________ game. 2. Spike is an _____________ to the opponent’s court. 3. The court and ball are decided by _____________ . 4. A player can continue the servicing until his/ her team makes any ________ . 5. No one is allowed to touch the net and opponent’s _____________ . B. Answer the following short questions. 1. Name any two skills of volleyball. 2. Define spike. 3. Define blocking. 4. List out any four basic rules of volleyball game. 5. What is the measurement of volleyball court?
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 179 LESSON 2 FOOTBALL: BASIC SKILLS AND RULES 2.1. Introduction Football is the only game that is played globally. It is an oldest game of the world. The modern form of football was developed in Britain. The World Cup Football is a mega event of world football and FIFA is the supreme organization of world football. The ground of football has length of 90-120 meters and its width is 45-90 meters. The size of goal post is 24 feet wide and 8 feet high. 2.2. Basic Skills There are some basic skills of football (soccer). We have already discussed the passing, trapping, kicking and heading in previous grades. Let’s read some more drills of football. They are listed and described as: i) Dribbling Dribbling is a drill that enables the footballer to move forward with football dodging the opponent team. The ball is pushed forward and controlled with instep and out step drill while dribbling it. Dribbling is imposed when the player is trapped by opponents and ball is in control. More practice is required to sharpen the dribbling. ii) Throwing / Throw -In The ball becomes dead when it is kicked out from the field crossing the sideline. Then opponent player throws the ball into the ground to resume the game. It is decided by the line’s man. The ball must be thrown without touching the sideline. The ball must be held with two hands behind the head Football legend Maradona
180 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) to throw. Both feet must be grounded and both hands must be used to throw the ball into the field. iii) Goalkeeping It is one of the most crucial defensive actions in football to win the match. Goalkeeping is a basic job of the goalkeeper that stops the ball to be goaled. The goalkeeper can use all the parts of body to stop the ball. S/he defends the ball within the penalty area only. A goalkeeper must have sharp vision and attention to prevent goal. Some terrific techniques for goalkeeper: Catch the ball or punch it if it is difficult to catch. The goalkeeper should punch the ball with the tip of hands. Jump and shield the ball. Kick the ball or pass it to any teammate with hands. 2.3. Basic Rules of Football There are some basic rules of football. They are listed below: i. The game should start with toss to decide the side of the ground. ii. The toss winner can choose either ball or ground. iii. The game will start by a player kicking the ball at the center of the ground. iv. The striker cannot hold the ball more than a second until it has been touched by another. v. The ball becomes dead when it crosses the goal or side-line. vi. Off-side is declared when there is no opponent player (s) between him / her and goalkeeper before he receives the ball. vii. A footballer cannot touch the ball with hand. If s/he touches the ball it will be declared as hand ball. The opponent gets the chance to shoot the ball after hand ball. viii. A penalty kick is awarded to opponent team if any fault occurs inside Goalkeeping
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 181 the defense area (D-area). ix. A corner kick is assured if the ball crosses the goal line either rolling on the ground or being aerial. If the crossed ball is touched by defending team, then the attacking team avails a corner kick. It is kicked from corners of the ground. x. The players are charged if they expose abnormal behaviors such as push, kick, fight, etc. in the ground. Form a team of friends and practice the skills of football. You can practice in line and circle of open ground. Net practice is better to advance goalkeeping. 1.1 2.4. Methods to play Football Football is played between two teams. Each team consists of 11 players. It is squad of a goalkeeper, five defense and five attack players (strikers). One will be captain among them. The ball is kept at the center of the ground. When the whistle is blown then it is kicked off and game formally begins for the competition. The ball passes among the players and they attempt to charge it into the goal post by dribbling, kicking, passing, heading and so on. In the meantime, opponents attempt to block all these. They try to grab the ball and also apply the same strategies to charge it into the goal post. Finally, the team which scores maximum number of goals will be the winner of the match. The ball becomes dead when it is kicked out and game is resumed by throwing. The ball may go out from the goal line also. If it is out from this line then the game is restarted by kicking the ball from D-area. A scene of a tournament Goal post
182 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) Football ground The game is played for 90 minutes including two halves. Each half has 45 minutes having interval of 10 minutes. Sometimes, result may not come within this time period then game proceeds for extra time of 30 minutes to break the tie. It is called injury time of the game. Penalty shoots out may proceed after injury time if match is still in tie. Organize an inter-house /club football tournament in your school with the co-ordination of the department of ECA. 2.2 Key Points Dribbling is a drill that enables the footballer to move forward with football dodging the opponent team. The ball must be thrown without touching the sideline in throwing. The ball must be held with two hands behind the head to throw. Goalkeeping is a drill of goalkeeper that stops the ball to be goaled. Football is played between two teams. Each team consists of 11 players excluding extra players. The ground of football has its length of 90-120 meters and its width is 45-90 meters. The size of goal post is 24 feet wide and 8 feet high.
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 183 A. State whether the following statements are true or false. 1. The ball becomes dead when it is kicked out from the field crossing the sideline. 2. Goalkeeping is the most crucial defensive action in football to win the match. 3. The toss winner has no right to choose either ball or ground in football. 4. Off-side is declared when there is no opponent player(s) between him / her and goalkeeper before he receives the ball. 5. A corner kick is assured if the ball crosses the goal line either rolling on the ground or being aerial. B. Answer the following short questions. 1. List out skills of football. 2. What is dribbling? Define. 3. Write short note on throwing. 4. Write short note on goalkeeping. 5. List out some basic rules of football. 6. Show the difference between corner and penalty kick. 7. What are the procedures to play football? C. Google the meaning of the following technical terms of football. 1. Hand ball 2. Corner kick 3. Off-side 4. Dead ball
184 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) LESSON 3 BASKETBALL: BASIC SKILLS AND RULES 3.1. Introduction Basketball is an interesting group event. It is played in the court. Each team of basketball consists of 5 players. The game is played by throwing the ball into the basket hanging on the rigid pole. It is the most popular game among the American countries. A view of Basketball Court 3.2. Basic Skills There are some basic skills of basketball. We have already discussed about chest pass, dribbling, underhand and overhead pass in previous grades. Now we read some more drills of basketball. They are listed and described as: i. Bounce Pass ii. Chest Pass
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 185 i) Bounce Pass The bounce pass is performed with the same motion however it is aimed at the floor. It should be thrown far enough out that the ball bounces waist high to the receiver. Some try to throw it 3/4 of the way (distance) to the receiver and that may be a good reference point to start the bounce pass, but each player has to experiment how far to throw it so it bounces to the receiver properly. Putting a proper and consistent backspin on the pass will make it easier to judge the distance. Bounce pass technique (Exercise to play) Set the two files of your friend’s then practice regularly under the supervision of your teacher or coach. 3.1 ii) Chest Pass Chest pass is the most commonly used pass on the basketball court. Hold the ball right in front of your chest, with hands pressing against the sides of the ball, and with the fingers pointing towards you. Take a step and as you step that foot down, thrust the ball towards your teammate. When the ball leaves your hands, fingers should A young player is to practice chest pass
186 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) now be pointing outwards, with the palms outside and the back of your hand inside. Pass the ball at your teammate’s chest and that’s all about chest passing. iii) Shooting Shooting is the most important skill in basketball. An accurate shot forces the defender to play tightly / firmly and allows you to pass the ball and drive as well as shoot. To shoot accurately, square your shoulders to the basket and place your feet shoulder length apart. With your knees bent slightly and back leaning towards the basket, put the fingers of your shooting hand under the ball and tuck (put) your elbows close to your body. Flick your wrist towards the hoop to release the shot. Your index finger should follow through facing the basket after releasing the ball. Jump shot, hook shot and free throw shot are popular shots in basketball. Shooting Eye The right angle and direction for shooting
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 187 3.3. Basic Rules of Basketball There are some basic rules of basketball. They are listed below as: i. Court is decided by a toss or lottery method. ii. Game begins with a jump ball. One player of each team is present at the center for jump ball. iii. Each team consists of a set of 5 players with additional players of 5-7. iv. Game is played for 40 minutes. It covers four innings of 10 minutes and each inning has interval of 5 minutes. v. The game restarts from the end line of scorer after the score. vi. Throw in is declared for opponent from the side line if any player goes out after touching the ball. vii. Jump ball is assured if players of two teams catch the ball jointly and any violation is noticed. viii. Only one hand can be used for dribbling. Both hands may be used alternatively. The dribbled ball must be passed immediately after hold otherwise foul is noticed and throw in is declared but no facility of redribbling. ix. Both teams cannot hold the ball more than 24 seconds. If it exceeds jump ball is declared. x. Walking with ball is not allowed but pivoting is allowed. Players can hold the ball for 5 seconds only without dribbling. xi. Any team can hold the ball for 8 seconds only in its court. xii. Corner throw is declared to offensive team if defensive player touches the ball crossing the end line. If the ball is out after touch of offensive player, then game restarts with throw in near the back board. xiii. The players are restricted to push, tumble and any kind of violation while playing. If so, opponents will get two free throw in. xiv. Score system is as: Score 1 for normal basket and single score for each of free throw and 3 for 3-score zones. xv. The highest scorer will be winner of the match. In case of tie, then game proceeds for 5 minutes additional time to break the tie. Key Points Basketball is played by throwing the ball into the basket hanging on the rigid pole. The bounce pass is performed with the same motion however it is aimed at the floor. Each team of basketball consists of a set of 5 players with additional players of 5-7.
188 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) Chest pass is the most commonly used pass on the basketball court. Court is decided by a toss or lottery method to play basketball. Game is played for 40 minutes. It covers four innings of 10 minutes and each inning has interval of 5 minutes. Score system is as: Score 1 for normal basket and single score for each of free throw and 3 for 3-score zones. The highest scorer will be the winner of the match. If the match is in tie, the game proceeds for 5 minutes additional time to break the tie. A. State true or false against the following statements: 1. Each team of basketball consists of a set of 5 players with additional players of 5-7. 2. The bounce pass is performed with the same motion. 3. Chest pass drill is used for long pass. 4. Court is decided by a toss or lottery method to play basketball. 5. Basketball is played for 40 minutes only. B. Answer the following short questions. 1. What are the basic skills of basketball? Write. 2. Write short note on bounce pass. 3. Write short note on chest pass of basketball. 4. State any four basic rules of basketball. 5. When is throw in practiced in basketball? Write 6. What are the conditions to declare corner throw? 7. When is free-throw - in practiced in basketball? Project Work Organize an inter-house/club football tournament in your school with the co-ordination of sports club.
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 189 LESSON 4 CRICKET 4.1. Introduction Cricket is a game of ball and bat. It is one of the oldest and fabulous games of the world. It is known as game of gentlemen. It was originated in England. The supreme organization of cricket is International Cricket Council (ICC). Cricket is played in the pitch. Ball, bat, stumps (wicket) and bails are used in cricket. This is a team event. Each team consists 11 members. Each team consists of bowlers, batsman, fielder and wicket keeper. Wickets The length of the pitch is 20 meter and its width is 3 meters. There are three stumps in each wicket. Two crosspieces called bails are placed over the stumps. The height of wicket including bails is 28.5 inches (720 mm) and combined width with three stumps is 9 inches (230 mm). A Nepali Female Batter in an International Match
190 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) a) Bowling, Batting and Fielding The bowlers perform the bowling action. The bowling is an attack against the batsman of the opponent. The batsman collects the run by hitting the ball and running between the wickets or stumps on the crease. The batting is also an attack against the bowlers by hitting the ball. The wicket keeper catches the ball and attempts to out the runners. The fielding is a defense activity to save ball and run. The fielders are mobilized around the pitch. 4.2. Editions of Cricket There are three editions of cricket. It means cricket is played in three different ways. They are: i) Twenty-Twenty (T 20) Match The new and latest edition of cricket is twenty - twenty (T20). It is played for 20 over only. It has two innings for batting and bowling. ii) One Day International (ODI) Match This is another edition of cricket. It is played for one day within limited over of 50. There are two innings for batting and bowling. iii) Test Match It is the traditional version of cricket. It is played for 5 days normally with unlimited over. It consists of four innings for batting and bowling. 4.3. Methods to Play Cricket is based on run and over. Each over of cricket constitutes 6 bowls. A bowler is allowed for bowling of 10 over maximum in ODI match. However, it may vary in T20 and Test Match. The match starts with a toss. Toss winner can be elected for bowling or batting first. If the bowling is chosen then opposite team is invited for batting Nepalese batsman
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 191 and toss winner goes for fielding. The two batsmen come in pitch to bat at a time. The batting team starts to collect the run by hitting four, six and running between the wickets or stumps. Fielders attempt to control the ball to save the run. Finally, it sets up a target for the toss winner to compete. This session of cricket is called first inning. Cricket Pitch The toss winner bats in the second inning and attempts to meet the target. If it succeeds to meet the target, it will be the winner otherwise it loses the matches. 4.3. Basic Rules of Cricket Each team consists of 11 players. Game starts with a toss. Toss winner gets the chance to choose either batting or fielding. A game must have two umpires and must stand at either end of the wicket. The umpires must count the batsman who is out after an appeal. The umpires check the legal bowling. There are six deliveries in an over. A batsman can be out by being bowled, run out, caught, leg before wicket (LBW), stumped or hit the ball twice, etc.
192 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 4.4. Practice of Cricket Form the different cricket teams and practices the several skills in your school or nearby ground. You can practice catching, fielding, bowling, batting, wicket keeping, running, stumping and so on. You can choose school ground, stadium and open space to practice. In practice, pay your right attention to safety logistic items such as gloves, leg guard, helmet and other similar items. Key Points Cricket is a game of ball and bat. Cricket is played in the pitch and ball, bat, stumps (wicket) and bails are used in cricket. Each team consists 11 players. The bowling is an attack against the batsman. The batting is an attack against the bowlers by hitting the ball. The fielding is a defense activity to save ball and run. There are three editions of cricket: T20, Test and ODI. There are six deliveries in an over. A. State true or false against the following statements. 1. Cricket is a game of ball and bat. 2. Cricket is played in the pitch. 3. Twenty-Twenty Cricket is played for 20 over only. 4. Each team of Cricket consists 11 players. 5. There are five deliveries in an over. B. Choose and tick (√) the best answer. 1. What is the normal size of volleyball court? 18 x 9 meters ( ) 17x 8 meters ( ) 20x 10 meters ( ) 2. There are ________ men in the playground of football match. 11 ( ) 22 ( ) 23 ( )
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 193 3. The walking with ball is restricted in _____________ Cricket ( ) Basketball ( ) Table Tennis ( ) 4. Cricket is based on ____________________________ Run ( ) Over ( ) Run and Over ( ) 5. What is the governing body of world football? ICC ( ) FIFA ( ) IOC ( ) C. Answer the following short questions. 1. What is cricket? Define. 2. Define bowling. 3. Define batting. 4. What is the meaning of fielding in cricket? 5. What are the three different editions of cricket? 6. List out any four basic rules of cricket. Project Work Please, invite the teams of different schools of grade eight and organize an inter-school tournament of cricket. The limited-over match is suitable for your grade.
194 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) LESSON 5 KABADDI / KAPARDI 5.1. Introduction Kabaddi is a team-event. It is played in a court. The size of court varies as men, women and junior (children) Kabaddi. The size of court is 12.5 x 10 meter for men. The size of court for women is 11.0 x 8 meter. Its size may vary for the juniors. There are seven players in a team. Kabaddi is played for 30 minutes including two halves of 15 minutes. There is an interval of 5 minutes between two halves. It is played based on point scoring system. The team with the highest point is declared the winner of the event. Raiding, anti-raiding, kicking, catching / holding, dodging, trapping and chain tackle are the basic skills for kabaddi. Mule kick is a terrific basic skill in kabaddi. Kabaddi is a very popular game in Indian sub-continent region. Kabaddi Skills: Trapping and Catching A raider is attacking by a mule kick
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 195 5.2. Procedures to Play The raider crosses the central line calling out kabaddi kabaddi............….. in a single breath. It is called cant. In case of interruption in the breath, s/ he becomes out and a point goes to opponent’s account. However, if the raider succeeds to touch any anti-raider (s) then his / her team secures the point along with his / her exit from the game. Those who are sent out, join the sitting block. Kabaddi Court The raider can be trapped in the opponent's court. The points go for antiraiders team if the raider is caught. The team with highest point will win the match at last. 5.3. General Rules of Kabaddi There are some general rules of kabaddi. They are illustrated below as: i. The toss winning team can choose either court or raid. ii. All the boundary lines should not be wider than 5 cm. iii. If any player goes out from the court while playing then opposing team gets a point and he goes behind the court into the sitting block. 1.75 m 3.75 m 6.5 m 1m Men = 10 m Men = 13 m Women = 8 m Women = 12 m
196 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) iv. If the anti-raider goes out from the court and catches the raider then the raider is not out rather anti-raider becomes out himself / herself. v. The raider must start canting before crossing the centerline. vi. If the raider pauses the canting in the anti-raider’s court, then s/he will be out. vii. Both teams must send their raiders alternatively. viii. The time interval between two raiders should not exceed more than five seconds. ix. Anti-raiders should not expose any violation toward raiders. If it is noticed, then they will be sacked from the game. x. No anti-raider is allowed to cross the centerline while playing. xi. Bonus Mark and Provision Any team can collect bonus mark after crossing the bonus line while raiding. The opponent team must have all the players to claim the bonus mark. xii. Lona and Provision Two additional bonus points are given to a team when all the players of its opponent team put out before the playing time is over. It is subject to both intervals. The competition is resumed after the re-entry of all the players. (Exercise to play) Set the two or more files of your friends’ then practice regularly under the supervision of your teacher or sport coach. You can organize the matches in the school for the best performance and team skill. 5.1 5.4. Practice of Basic Skills a) Trapping It is a skill that is used by anti-raiders to trap the raiders and score the points. The chain or C-shaped trapping is assumed as an advance defensive skill. The anti-raiders can form the chain by holding their hands at wrist. It makes the trapped raider difficult to escape from the opponent’s court. The general formula to form a chain is a set of 2+3+2.
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 197 In chain formation, the shoulders of the anti-raiders must be parallel with each other and face should be bowed toward the raider. They further require good combination, mutual understanding and co-ordination to enact the defensive strategy. Trapping: Two man’s chain Please, divide your class into different groups of kapardi and practice the various skills such as trapping, raiding, catching, dodging and kicking. 5.2 Key Points Kabaddi is a team-event that is played in a court. The size of court is 12.5 x 10 meters for male. The size of a court for female is 11.0 x 8 meters. There are seven players in a team. Kabaddi is played for 30 minutes including two halves of 15 minutes. The raider crosses the central line calling out kabaddi kabaddi _____________ without any interruption in a single breath which is called cant.
198 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) The match is played on point system. The team with the highest point will be declared the winner. A raider is an attacking player to the opponent. But anti-raider is the attacking player from the opponent. The chain or C-shaped trapping is assumed as an advance defensive skill. The general formula to form a chain is a set of 2+3+2. A. Complete the following statements with missing words. 1. Kabaddi is played in: _____________ . 2. The size of kabaddi court for men is _____________ . 3. Calling out kabaddi kabaddi without any interruption in a single breath is called _____________ . 4. The number of players in a team of kabaddi is _____________ . B. Answer the following short questions. 1. What is the size of a kabaddi court? 2. Define cant used in kabaddi. 3. State any four rules of kabaddi. 4. Who is a raider? Define. 5. Give the short introduction to kabaddi. 6. Introduce trapping skill in short.
Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) 199 LESSON 6 KHO KHO 6.1. Introduction Kho Kho is an interesting game. It is a group event which was developed in India. Kho Kho is played between two teams. Each team has a set of 9 players for the competition. A Glance at Kho Kho Remark Court Size (without lobby) 29 x16 meters Court Size (with lobby) 32x19 meters Size of Lobby 3x3 meters Number of Players in a team Nine Time Allotment First Inning 9+5+9 minutes 5 minutes: mini break Interval / Recess 9 minutes Second / Final Inning 9+5+9 minutes 5 minutes: mini break 6.2. Procedures to Play There are two different teams in Kho Kho. One group is designated as chaser and next is runner. Among them, 8 chasers stand in the squares of cross lane in a row facing the opposite direction alternatively. One chaser is appointed in the active chaser post and becomes active chaser. Nine players of the runner group are divided into three groups comprising 3 players in each (3+3+3) and stand at outer lobby. The first three players become ready to play. The active chaser starts to chase the runners as the signal is given and tries to touch them calling Kho! At the same time, Students playing Kho Kho in a school
200 Health, Physical Education & Creative Arts - Book 8 (Approved by CDC) s/he attempts to call out Kho collectively and passes it touching on the back of a sitting chaser. The touched chaser now becomes new active chaser and his place is filled by the previous active chaser. These efforts continue to touch out the runners. When all the runners of the first set are out then the second and the third set get the chance to enter the court to be runners. The points are assured as the number of runners out. In Kho Kho, both innings get a break of 5 minutes after 9 minutes. There is an interval of 9 minutes between two innings. The chasers of the first round would be the runners in the second round. The high scorer is declared the winner of the competition. Kho Kho Court and Measurement 6.3. Basic skills of Kho Kho and Drill i) Dodging Dodging is a key skill to deceive the chasers while running. The runners pretend to go towards one side and run towards the other side to deceive the chaser from the back side. The chaser on the other side of the central line starts running towards one direction. If s/he goes towards the opposite direction, s/he cannot change the direction and come back. S/he has to reach the pole to return. The chaser will be face to face in this situation so the runner has to be more alert. The runner may run towards one side until the chaser starts running towards that side and s/he alters the direction suddenly.