Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 151 Lesson 1 Volleyball and Basic Skills 1.1. Introduction Volleyball is a group event. We can play this game in a court. There are six players in each team of volleyball. There are some basic skills for volleyball. They are digging, volleying, spiking and servicing. The common court size of volleyball is of 18 x 9 meter. A scene of volleyball 1.2. Basic Skills of Volleyball a) Spiking Spiking is an offensive skill in volleyball. The hitting of the ball by the spiker into the opponent's court is called spiking. The powerful spiked ball travels quickly into the opponent court that is not easy to receive for the opponent players. The spiked ball may create a high chance to score the point. It also makes the match interesting and exciting to watch. A scene of Spiking
152 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) b) Setting / Raiding The process of lifting the ball above and near the net to facilitate the spiker is called setting or raising. Setting or raiding is the second step of passing. The spiker gets the ball for spiking from the setter or raiser. The setter must be careful about the minus ball while setting the ball. The perfect set is a high ball, just inches from the net. About the Setting position for the setter (1) Have your right foot slightly in front with your bodyweight balanced. (2) Your shoulders, hips, and feet face the target. (3) Knees are bent and your back is straight. (4) Hands are above your forehead. (5) Hands are in the shape of the ball.
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 153 1.1 Let’s prepare the team of setter or raiser and spiker picking your class mates. Then, go to the volleyball court and practice the spiking and setting skills regularly. 1.3. General Rules of Volleyball (1) The match is played on point system. It covers 15 or 25 score system. (2) The serving team is selected by toss. (3) The toss winner gets the chance to choose either ball or court. (4) Only the serving team can score. (5) The team can hit a ball three times only in the court. The ball must be passed into opponent’s court along with last hit. (6) A player is not allowed for consecutive hit of the ball. (7) The players are not allowed to touch the net and touch the opponent’s court. It is considered as fault and the opponent gets the service chance with a point. (8) The team that scores 15 or 25 points earlier is declared as the winner of the match. Key Points: Volleyball is a group event. There are six players in each team of volleyball. We can play volleyball in a court. Digging, volleying, spiking and servicing are some basic drills of volleyball. Spiking is an offensive skill in volleyball. Volleyball match starts with servicing. A volleyball set is an over-the-head pass to a hitter so they are able to spike the volleyball over the volleyball net.
154 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) A. Fill in the blanks with proper words. (1) There are …………… players in each team of volleyball. (2) Volleyball game is played in the ……………………….. (3) Volleyball match is played on …………………. system. B. Write short answer of the following questions. (1) Define servicing. (2) What is a volleyball set? Define. (3) What is spiking in volleyball? Define.
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 155 Lesson 2 Football and Basic Skills 2.1. Introduction Football is a skill based game. Players must cultivate various skills to play football. There are several techniques in football. Passing, trapping, heading, kicking, dribbling, goal keeping, etc. are some basic skills of football. We learn about kicking, trapping and heading. 2.2. Basic Skills of Football a) Kicking Throwing the ball away striking it with foot is known as kicking. This technique is crucial to pass the ball to the friend with a distance and to score goals. Normally kicking is of two types. i) Instep Kicking The ball is kicked by the portion of the foot where shoe lash is tightened under instep kicking. The ball rolls ahead with high force and pace while kicking the ball through instep kicking. Football legend Diego Maradona Instep kicking Please, Keep! in Your Mind Use the inside of your foot like a hockey stick to pass.
156 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) ii) Inside Kicking The ball is kicked with the part between the ankle and toe of the foot. The interior part of the foot is used to strike the ball so it is called inside kicking. Mainly, it is used to pass the ball. 2.1 Prepare a team of athletes and stand in a circle. Then, hit the ball one by one to practice the kicking. You should select a team -leader for the initiation of practical session. b) Throw-in / Throwing The ball becomes dead when it is kicked out from the field crossing the sideline. Then the opponent player throws the ball into the ground to resume the game. It is decided by line’s man. The ball must throw without touching the sideline. The ball must be hold with two hands behind the head to throw. Both feet must be grounded and both hands must be used to throw the ball into the field. 2.2 Prepare a team of athletes and stand in a straight line side by side. Then, practice throw-in with the help of friends. c) Heading Heading is a defensive and offensive soccer technique. A player hits the ball with their head to move it in a certain direction. They may head the ball toward another player, across the field, or into the opponent's Throw-in in football / soccer
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 157 goal. It is used to control, hold and drive the high ball with the help of head. Normally, top and sides of the head and forehead are used in heading. Heading in Football 2.3 Please, manage the large number of footballs. Gather the footballers in the ground. Throw the balls into the sky and attempt to hit the aerial ball by the head in different modes. d) Goalkeeping Goalkeeping is a drill of 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. Goalkeeping
158 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 2.3.Exercise for Football: Seven –s –side Football This format (Seven man football) of football is designed to apply the skills of ball passing and trapping. A small ground is needed to practice this football. There are two teams having seven players in each team. Goalkeeper is optional in the match. Match can be played for 15 or 25 minutes. We can use the locally available i.e. bags, bricks, shoes, etc. to set goal post having one meter distance. There are some basic rules to regulate the match. Seven –S –Side Football Arrangements (1) Players are not allowed to push. (2) They are not allowed to catch the opponents. (3) Hand touch is prohibited.
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 159 2.4 Please, organize a friendship match of football among the houses and participate in the competition. The competition makes you competitive and skillful. Key Points: Passing, trapping, heading, kicking, dribbling, goal keeping, etc. are some basic skills of football. Throwing the ball away striking it with foot is known as kicking. Heading is used to control, hold and drive the high ball with the help of head. A goalkeeper must have sharp vision and attention to prevent goal. Seven-Men-Football is designed to apply the skills of ball passing and trapping. A. Write short answer of the following questions. (1) Define kicking. (2) What is throw-in in football? Define. (3) A goalkeeper must have sharp vision and attention to prevent goal. Why? B. Write long answer of the following questions. (1) List out the rules of seven man football. (2) Suggest some useful techniques for the goalkeeper. (3) Write the procedures to seven man football.
160 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) Lesson 3 Basketball and Basic Skills 3.1. Introduction Basketball is also very popular like football and cricket. It is also skill oriented game. It is played between two teams. Each team consists of a set of five players. It is played in a rectangular court. A center line divides the ground into two equal halves. This center line has also a circle at the center. The basket with open-ended net is placed at the pole. 3.2. Game Procedure The game starts with toss. The winner of toss has the option to choose the side of the court or ball. One player of each team takes the place in the circle in the beginning and the referee tosses the ball up into the air between them. They attempt to grab it to their team mates. Thus game starts and competition continues. The game is played for 40 minutes divided into four parts of 10 minutes. The winner will be declared by counting the score to basket. A basketball court (outdoor) in a school A basketball
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 161 3.3. Basic Skill of Basketball a. Pivoting Pivoting is when a player stands still and steps with one foot. The foot that stays on the ground is called the pivot foot and the next is as swing. The pivot means the one central thing that something depends upon. In pivoting, both the act of keeping one foot in place while moving the other and the actual foot which remains on the ground. Keeping one foot in place is necessary when a player stops dribbling the ball but wishes to re-position himself for a pass or shot. Pivot and Swing Foot b. Shooting Shooting is a primary skill in basketball. It is an action to shoot the ball into the basketball hoop. This basic drill is a crucial action for the shot and score. The players should follow the right techniques with the eagle’s eyes for the shooting. 3.1 Let’s build up the different teams of your friends and practice the above skills of basketball in the court under the supervision of your subject or physical teacher. Ready for Shooting
162 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) Key Points: Each team of basketball consists of a set of five players. Basketball is played in a rectangular court. Basketball is played for 40 minutes divided into four parts of 10 minutes. Passing in basketball is a way for players to move the ball on the court between teammates. The development of an accurate shot forces your defender to play you tight / firm and become vulnerable to a fake, allowing you to pass and drive as well as shoot. Jump shot, hook shot and free throw shot are popular shots in the basketball. Pivoting is when a player stands still and steps with one foot. A. State the followings either True or False. (1) Basketball is played between two teams. (2) Each team of basketball consists of a set of five players. (3) Basketball is played in a ring. (4) Basketball is played for forty minutes. (5) Shooting assures the shot in the basketball. B. Write short answer of the following questions. (1) Enlist the skills of basketball. (2) What is passing in basketball? (3) Write short notes on: (a) Underhand pass (b) Overhead pass (c) Pivoting
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 163 Lesson 4 Cricket and Basic Skills 4.1. Introduction Cricket is a game of bat and ball. It is one of the oldest games of the world. Cricket can be played in the pitch and each team consists of eleven cricketers. In cricket, one day international (ODI), test and twenty – twenty (T20) are the three different formats based on over and days. Cricket Materials 4.2. Basic Skills of Cricket a. Batting In cricket, batting is the act or skill of hitting the ball with a bat to score runs or prevent the loss of one's wicket. Any player who is currently batting is denoted as a batsman, batswoman, or batter, regardless of whether batting is their particular area of expertise. Cricket pitch Batsman and wicket keeper
164 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) b. Bowling Bowling, in cricket, is the action of propelling the ball toward the wicket defended by a batter / batsman. A player skilled at bowling is called a bowler; a bowler who is also a competent batter is known as an allrounder. There are different types of bowlers, fast bowlers, swing and seam bowlers, slow bowler and spin bowler (spinner). A spin bowler usually delivers the ball quite slowly and puts spin on the ball, causing it to turn at an angle while bouncing off the pitch. 4.1 Please, practice the batting and bowling skills of cricket in the groups. The net practice is safer than free practice in the open ground. c. Fielding Fielding, in cricket is the action of fielders / fieldsman in collecting the ball after it is struck by the batsman. This action limits the number of runs that the batsman scores and/or to get the batsman out by catching the ball in flight or by running the batsman out. There are a number of recognized fielding positions, and they can be categorized into the offside and leg side of the field. Fielding generally involves preventing the ball from going to or over the edge of the field (which would count as a boundary) and getting the ball to either wicket as quickly as possible. The Rawalpindi Express: A Bowling Action in an ODI match Fielding in a test match
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 165 4.2 Organize the practice matches of cricket and activities among the houses or sport clubs in your school. The matches of limited over are comfortable for the beginners. Key Points: Cricket is a game of bat and ball. It is one of the oldest games of the world. In cricket, batting, bowling and fielding are basic skills. The batting is the act or skill of hitting the ball with a bat to score runs or prevent the loss of one's wicket. The bowling, in cricket, is the action of propelling the ball toward the wicket defended by a batter / batsman. Fielding in cricket is the action of fielders / fieldsman in collecting the ball after it is struck by the batsman. A spin bowler usually delivers the ball quite slowly and puts spin on the ball, causing it to turn at an angle while bouncing off the pitch. A. Multiple choice question (MCQ). (1) The bowling action is to Bowler ( ) Fielder ( ) Wicket keeper ( ) (2) Fielder saves Bowler ( ) Run ( ) Wicket ( )
166 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) (3) The cricket match starts with Bowling ( ) Batting ( ) Toss ( ) (4) What is the total number of wickets in cricket? Eleven ( ) Six ( ) Ten ( ) (5) Three vertical posts in cricket that support bails are Poles ( ) Stumps ( ) Hit ( ) B. Write short answer of the following questions. (1) What is cricket? Define. (2) What is bowling? Define. (3) What is batting? Define. (4) What is spin bowling? Define.
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 167 Lesson 5 Kabaddi and Basic Skills 5.1. Introduction Kabaddi is a team-event. There are seven players in each team except additional players. 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 on point system. The team with the highest point is declared as the winner of the event. Kabaddi is played in a court. The size of court varies for male, female and children. The size of court is 13 x 10 m for man and 12 x 8 m for woman. Kabbadi Court Measurement of Men 5.2. Game Procedures The raider crosses the central line calling out Kabaddi Kabaddi........ without any interruption in a single breath. This chant is called cant.
168 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) In case of interruption, s/he becomes out and a point goes to the opponent’s account. But, if the raider is succeeded to touch any antiraider (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. The raider can be trapped in the opponent's court. The points go for anti-raiders team if the raider is caught. The team will win the match with the highest point. 5.3. Basic Skills Kabaddi is a tactical game. It has many basic skills. Among them we learn about dodging and kicking. a) Dodging Dodging is a technique that is used by the raider. It is an act of attempting to touch a real one while pretending to touch someone else. This technique helps to score the points cleverly. It makes the anti-raiders alert. We should aim to make the anti-raiders puzzle. So, sometimes the raider should return as if s / he touched the anti-raiders and sometimes should pretend as if s / he attempted to return but touch and return. We should take one step short and other long for dodging. b) Kicking Kicking is also an attacking skill to a raider. The raider makes the leg long and tries to hide the hands in the body for kicking. It is used when the hands uses are impossible to touch the anti-raiders. It is appropriate to use in open gap of the court. Mule kick
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 169 Kicking eases the raider to escape being caught. It can be used to make the anti-raider confuse and harsh. The most fabulous kicking is mule kick in Kabaddi. The raider uses his / her back leg to kick the antiraider and seems like a mule. Front kick, back kick, side kick, toe-touch kick, etc. are other kicks used in Kabaddi. 5.1 Kick ! Kick !! Let’s practice the defensive skill (kicking) and sharpen your match skill. You can make groups, if you feel its need. Key Points: Kabaddi is a team-event and played in a court. The common size of Kabaddi court is 123 X 10 m. Kabaddi is played for 30 minutes including two halves of 15 minutes. The raider is an attacker to the opponent team. But anti-raider is an attacker from opponent the team. The cant is a calling of Kabaddi Kabaddi ........... without any interruption in a single breath. Dodging and kicking are basic drill of Kabaddi. Front kick, side kick, toe-touch kick and mule kick are popular kicks used in Kabaddi.
170 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) A. Complete the following statements with missing words. (1) The size of Kabaddi court is .............................................. . (2) The interval between two halves of Kabaddi is ...................................... . (3) An attacker against opponent team is .............................................. . (4) The most fabulous kicking in Kabaddi is .............................................. . B. Write short answer of the following questions. (1) What is the court size of Kabaddi? (2) Who are the raider and anti-raider? Define. (3) Write short notes on a) kicking b) dodging
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 171 Lesson 6 Kho Kho and Basic Skills 6.1. Introduction Kho Kho is a traditional and interesting game. The game was developed in south Asia. The game is simple to play and popular among the juniors. The following table shows the technical glimpse of Kho Kho. Type Team event Normal Court Size 32x19 meters Including lobby (3x3 m) Number of players in a team 9 Excluding extra players (3) Time Allotment First Inning 9+5+9 minutes Interval 9 minutes Second Inning 9+5+9 minutes The Dimension of Kho Kho Court
172 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 6.2. Game Procedures Kho Kho game is played between two teams. Each team has a set of 9 players. One group is designated as chaser and next is runner. Among them, 8 chasers stands in the squares of cross lane in a row facing the opposite direction alternatively. One chaser is appointed in the active chaser. Kho Kho match in a School 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, 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 replaced 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.
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 173 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 runners in the second round. The high scorer is declared as the winner of the competition. 6.3. Basic Skills of Kho Kho i) Running Running is the fundamental and defensive skill of Kho Kho. So, runners are defensive players and they stay away from the chasers to be touched and dismissed from the match. There are two skills for running: run in single chain run and run in ring. Run in Single Chain Run in Ring ii) Chasing the Runners The chaser must be ready to chase the runners all the times while touched by the active chaser. The new active chaser must start to chase as quick as possible. The active chaser can touch any runner. The following points are beneficial for the active chaser while chasing the runners:
174 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) i. The chaser facing inside is not allowed to chase outside and the chaser facing outside is also not allowed to chase inside. The runners and active chaser must be stayed between the two circumferences. ii. The Kho should be passed to the passive chaser (sitting player) if active chaser is unable to touch the runners with lot of attempts. iii. A chaser is not allowed to stand before getting Kho from the active chaser. 6.1 Please, set up different teams of small size consisting of 3 to 5 players and practice the basic skills of Kho Kho. 6.4. Mass Practice of Sport Volleyball, football, basketball, cricket, kho kho and kabaddi are the group events. You can play or practice these games between houses and sport club of your school. You can organize a tournament and invite the teams of neighboring schools. These activities sharpen your sporty skills and develop the competence. Note: You can practice any four sports for your skill development. Key Points: The Court Size of Kho Kho is 32x19 meters. Each team of Kho Kho includes 9 players. Kho Kho game is played between two teams. One group is designated as the chaser and next is runner. A scene of Football Match
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 175 Running is the fundamental and defensive skill of Kho Kho. The chaser must be ready to chase the runners all the times while touched by the active chaser. A. State the following statements either true or false. (1) Kho Kho game is played between two teams. (2) One group is designated as chaser and next is runner in Kho Kho. (3) The active chaser can give Kho to other. (4) Dodging is a key skill to deceive the chasers. B. Answer the following questions. (1) What is the court size of Kho Kho? (2) Introduce chasing of Kho Kho. (3) Write short notes on running in Kho Kho. (4) What are the points to be remembered while chasing?
176 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) Yog and Posture 9 Unit COURSE CONTENTS: Rules of Yog: Aahar and Pratyahar Micro Yog and Exercise Pranayam: Kapalbhati and Exercise Exercise of Yog Matsyasana (Fish Pose) Markatasana (Monkey Pose) Pawan Muktasana (Wind Liberating Pose) Ustrasana (Camel Pose) Estimated Teaching Hours: 6 Hours (Working Hours)
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 177 Lesson 1 Yog 1.1. Introduction There is a cardinal relationship between human health and Yog. The people of different places of the globe are practicing the Yog, posture and meditation for the sound physical and mental health. This is a traditional therapy based on Ayurveda that boosts up natural immune system. It enables the people to control their mind, soul, extraction of tension / stress and impurities from the body. The practices of Yog are required for the good health and long life. 1.2. Rules of Yog (Yog Niyam) a) Aahar (Food) Anything (food) which is consumed or ingested with the help of tongue, mouth and throat is called Ahara (food). Aahar is a workshop focusing on Yogic diet that helps us boost energy levels and keeps us recharged throughout the day. b) Pratyahar (Ingestion of Food) Pratyahara is derived from two Sanskrit words: prati and ahara, with ahara meaning food, or anything taken into ourselves, and prati, a preposition meaning away or against. Together they mean "weaning away from A woman yogi Aahar (Food) Internal / External Disciplines
178 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) ahara" or simply ingestion. Pratyahara is the Eighth Limbs (Astanga) of Yog. The ingestion of healthy and nourishing food can maintain the healthy body and mind. The good health, thoughts, practices and long life are the outcomes of healthy body and mind. 1.3. Micro Yog (Sukshma Yog) and Benefits Micro Yog exercises are independent in nature. These exercises can be comfortably practiced within 20-30 minutes during which entire body is relaxed and recharged. Maintenance of health is the assumed result of micro Yog practice. They include all the body parts. Micro / Sukshma Yogs Sukshma Yog assures the many benefits as mentioned below: (1) Increases blood flow and improves blood circulation. (2) Improves mood and boosts performance with alert mind. (3) Tightens skin and makes it fresh and healthy. (4) Increases flow of oxygen and blood in muscles thus loosening them and making them stronger and flexible. (5) Helps reduce fatigue. (6) Helps reduce arthritis and improve joint range of motion. 1.4. Pranyam and Exercise Pranayama is the practice of breath control in Yog. In modern period, Yog is as an exercise and it consists of synchronizing the breath with movements between asanas. However, it is also a distinct breathing exercise on its own, usually practiced after asanas.
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 179 The Seven-Step Sequence of Pranayama for Daily Practice (1) Bhastrika Pranayama (2) Kapal Bhati Pranayama (3) Bahaya Pranayama (4) Anulom Bilom Pranayama (5) Bharamari Pranayama (6) Udgeeth Pranayama (7) Pranav Pranayama (a) Kapalbhati Procedure to perform i. Sit comfortably in Padmasana. ii. Take in a deep breath and exhale quickly and suddenly, making a puffing sound while you do it. Focus on exhaling forcefully and not on the inhalation. iii. Exhale and draw your abdominal muscles inward simultaneously. Your abdomen should rise when you inhale and fold when you exhale. iv. Continue for 10 breaths and then take a break. Perform two more similar sets. Benefits i. Kapalbhati clears the respiratory tracts minimizing risks of infections. ii. Kapalbhati controls allergies in the respiratory system. iii. The allergens and the infectious materials in the lungs and the respiratory passages are blown away and removed from the body with the forceful breaths of Kapalbhati. Baba Ramdeb in Kapalbhati
180 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 1.1 Let’s practice micro Yog exercises and Kapalbhati under the supervision of Yog instructor. Please, record a short video and display in the classroom. 1.5. Yog-Postures a) Matsyasana (Fish Pose) Procedure to perform i. Lie down on your back. ii. Slide hands under the hips, palms facing the ground and legs straight and together. iii. Raise upper portion of the body by taking the help of elbows. And look towards the feet. iv. Tilt the head back by inhaling so that top of the head rests on the ground and with the shoulders and shoulder blades off the ground. v. Stay on this position for a while and straighten the back, take hands out from the beneath of the body taking support of the elbow. Raise the body to half inclined position and carryout the neck relaxing movements i.e. forward, sideways and rotation. Matsyasana (Fish Pose)-final pose Benefits Fish pose (Matsysana) relieves the stiffness of the neck. The neck, face, lungs and heart get nourishment. The muscles of the waist and abdomen get exercise that removes constipation.
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 181 b) Pawan Muktasana (Wind Liberating Pose) Procedure to perform i. Lie down on your back and stretch both legs. ii. Bend the right leg at the knee leaving the left leg stretched on the ground. Bring the bent knee near the chest. iii. Interlock the hands and keep at below the knee. iv. Inhale and press your bent leg on chest with interlocked hands. v. Keep the breath full in your belly and go on pressing the leg on it. vi. Stay in this position for some time. vii. Exhale and lift the head and try to touch the bent knee with your nose. viii. Inhale and bring your head back in the normal position. Also take the leg down and exhale. ix. Repeat all the above process with the right leg and finally with both the legs. Pawan Muktasana: First Position (L) and Final Position (R) Benefits of Wind Liberating Pose Regulates air throughout the body. Removes the exhaustion. Solves the stomach disorders. Controls the diseases of the lungs and the heart.
182 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) C) Ustrasan (Camel Pose) Ustrasana (Camel Pose) is a kneeling back-bending asana in modern Yog as exercise. It is also known as Ushtrasana. Procedure to perform i. Stand on the knees. ii. Keep the knees and feet together. iii. Lean in the backward direction. iv. Push the hips in the forward direction. v. Then bend the head and the spine as backward and as farther as possible without straining. vi. Relax the body and the muscles of the back. Steps of Ustrasana (L to R in both rows) Benefits of Camel Pose a. Opens up the hips. b. Stretches deep hip flexors. c. Stretches and strengthens the shoulders and back. d. Expands the abdominal region, improving digestion and elimination. e. Improves posture of the body. f. Opens the chest, improving respiration. Warning! Those with high blood pressure, spine-related conditions and severe fatigue should avoid this pose. Those with neck injuries and pain should look up at the ceiling and should not drop their heads back.
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 183 1.6.Precautions to be followed to perform Yog There are some circumstances of human body to perform Yog. If such circumstances are absent while forming Yog then it becomes panic itself. So, regard the following points to perform Yog postures: i. Select the morning or evening time to perform the Yog. ii. Abdomen should be light. Never form Yog after your meal, dinner or lunch. iii. Always use light or sports wears to perform Yog. iv. Never practice the Yog yourself and alone at the initial phase. You may need a Good Yog Teacher or Guide. 1.2 Let’s practice all the Yog postures Matsyasana (Fish Pose), Pawan Muktasana (Wind Liberating Pose) and Ustrasana (Camel Pose) under the supervision of Yog instructor. Also note the improvement in your health status and share in your class and family. Key Points: There is a cardinal relationship between human health and Yog. Pranayama is the practice of breath control in Yog. Fish Pose relieves the stiffness of the neck. Pawan Mukatasana regulates air throughout the body. Ustrasana (Camel Pose) is a kneeling back-bending asana in modern Yog as exercise. A. Multiple choice question (MCQ). (1) Matsyasana turns our body into ......................................... Turtle ( ) Fish shape ( ) Crab ( )
184 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) (2) Monkey pose gives the ......................................... to the body. Shortness ( ) Beauty ( ) Flatness ( ) (3) Pawan Muktasana releases ......................................... from the body. Urine ( ) Stool ( ) Air ( ) (4) Never perform Yog after ......................................... Bath ( ) Meal ( ) Swimming ( ) B. Write short answer of the following questions. (1) Name any two Yog postures. (2) Why is Yog important for human health and life? Give a reason. (3) What is Aahar (food)? Define. (4) Define Pranayam in your own words. (5) What is Pratyahar? Define. (6) Classify the foods as per Yog principle. C. Write long answer of the following questions. (1) State the all the benefits of Pawan Muktasana. (2) What are the benefits of Kapalbhati? (3) State the advantages of micro Yog. (4) What are the benefits of Matsyasana? (5) What are the benefits of Utrasana? (6) What are the advantages of camel pose? Write. (7) What are the precautions to perform Yog? a) Collect different photos or posters of Yog and exercises and exhibit in the classroom. b) Collect various video of Yog and exercises and watch in the classroom.
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 185 PART 3 Creative ARTS Estimated Teaching Hours: 32 Hours (Working Hours)
186 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) Introduction of Art, Line Graph 10 and Color Unit COURSE CONTENTS: Basic Rules of Art Color and Temperature Color : Introduction and Usages Shadow, Light and Painting Animal / Bird Painting and Use of Color Estimated Teaching Hours: 10 Hours (Working Hours)
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 187 Lesson 1 Art and Rules 1.1. Introduction Art is an expression of human thoughts, imagination, ideas, skills and experiences. The line, shape, color, image, sound, model and object are the medium for the expression of art and skill. The paintings, music, acting and dancing are most common examples of art. 1.2. Basic Rules of Art (Painting) There are some basic rules of art (painting). The shape, form, space, pattern, harmony and contrast are known as the commonest rules of painting. We discussed the shape, form and space in Grade 6. We are going to discuss on the following rules in this unit. a) Pattern In the painting art, a pattern is a repetition or sequence of specific visual elements. The pattern is an arrangement of repeated or corresponding parts, decorative motif (image), etc. A pattern is a design in which lines, shapes, forms or colors, texture are repeated. The part that is repeated is called a motif. The patterns can be regular or irregular. Think of a line of trees, leaves, a floral dress, the design of a flower, the back-and-forth sway of the ocean. Are not they patterning? An artist The Cubical Pattern
188 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) The pattern in Painting The natural Pattern 1.1 Please, copy the following mathematical patterns in your exercise book and create patterns whatever you like.
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 189 b) Harmony Harmony is the visually satisfying effect of combining similar elements. The elements mean adjacent colors, similar shapes, related textures, etc. Harmony in a painting or design helps bring about unity. Harmony is a principle of art which refers to how well all the visual elements work together. Elements which are in harmony should have some kind of logical progression or relationship. It should just look like it works. A balance must be struck between areas of harmony and areas of contrast. Techniques to create harmony of color in painting (1) Use a ground color. Start with a ground color before painting. (2) Use a limited palette (a thin board or slab on which an artist lays and mixes colors). Keep it simple by using fewer colors. (3) Don't always wipe your brushes. Harmony can be achieved by using different colors with the same brush. (4) Work across the whole canvas. (5) Add glazing. Harmonious Painting Harmony in the Butterfly
190 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 1.2 Please, go to nature and pick up some harmonious items. You can present in your sketch book. The flower, bushes, river, garden, hill, etc. may help you. c) Contrast Contrast is everything in art. It is one of the principles of art which refers to the striking difference between two elements. It is the arrangement of opposite elements and effects. For example, light and dark colors, smooth and rough textures, large and small shapes. Contrast can be used to create variety, visual interest, and drama in an artwork. Contrast is one of the main principles of art defined by art historians and critics. There are 4 major types of contrast in design: Light and dark. Color. Foreground and background. Size and shape. Color and Contrast Color Contrast
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 191 1.3 Simply paint the scene of the following items in your sketch book. If you have interest on graphic art in computer, please practice it. a. Sun-rise and Sun-set b. Rainbow c. Tile pattern d. Multi-colored umbrella Key Points: Art is an expression of human thoughts, imagination, ideas, skills and experiences. The shape, form, space, pattern, harmony and contrast are known as the commonest rules of painting. In the painting art, a pattern is a repetition or sequence of specific visual elements. Harmony is the visually satisfying effect of combining similar elements. Harmony is a principle of art which refers to how well all the visual elements work together. Contrast is everything in art and is one of the principles of art which refers to the striking difference between two elements. Contrast can be used to create variety, visual interest, and drama in an artwork. A. Write short answer of the following questions. (1) State any two basic rules of painting art. (2) What is harmony in painting? Define. (3) What is pattern in painting? Define. (4) What are the major types of contrast? Mention only. (5) What are the techniques to have harmony in painting?
192 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) (1) Use the different types of color over the adjacent geometrical shapes and prepare the pattern, contrast and harmony. Please, do not forget to use your sketch book. (2) Observe the body of royal Bengal tiger. Can you find rules of color or painting? If find, please write and describe briefly.
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 193 Lesson 2 Color and Art Method 2.1. Color and Introduction Color is the element of art that is used to decorate any object or art. The color is produced when light, striking an object and is reflected back to the eye. In art design, color has a swing of attributes which are primarily subjective. There are varieties of color in nature. These are determinants for the pattern, harmony and contrast of painting. There is a wide classification of color. We are going to discuss on the following colors. a. Pencil Color Colored pencil is most easily defined by its very name. The part of the colored pencil that applies color onto a surface consists of pigments and/or coloring agents combined with a binder (wax, oil, water-soluble gum, or combinations thereof) and other additives. It can be used to decorate the sketch in art. Pencil Color and Squirrel Water Color and Palette
194 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 2.1 Please, sketch a figure of any shape and size and use the pencil color over them to decorate and display in the class at the end. b. Crayon Color A stick of white or colored chalk for writing or drawing is crayon color. It is also prepared from colored wax. These colors are simple, easy and erasable to apply. The drawings and sketch can shine with the help of these colors. The drawing and Crayon Color c. Poster Color Poster color is a water-soluble paint consisting of a color mixed with a binder such as glue or gum to give it a dull finish. Poster color is an opaque, water-based, typically bright-colored paint that is suitable for use on posters. These colors are ideal for using in a playgroup, workshop or art club setting. Water Color for the Painting
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 195 Use of Poster Color in Paintings 2.2 Please, use the poster color and design different posters as per your imagination. You can display your painting for various purposes. d. Pastel Color A pastel color is any color that has just enough white mixed into it to look pale and soft. This maintains the colorful traits of art works. These colors can be used to create a calm and welcoming effect on visitors. A lot of times sites use pastel colors to add a light and fun tone to their site. Pastel colors can also be used to create a feminine feeling. For example, this works well with women's fashion sites. The Pastel Art
196 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 2.3 Please, organize an art competition inviting your friends of different schools and compete with each other. You can set up specific theme for your competition. 2.2. Color and Temperature The temperature of color refers to the warmth or coolness of a color. In general, the colors can be classified into two categories regarding its temperature and warmness. a. Warm Color The warm colors are red, orange and yellow and variations of those three colors. They are cool and they are evoke warmth because they remind us of things like the sun or fire. Blue-white is the hottest color because we are able to distinguish them. Warm Colored Painting
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 197 b. Cool Color The cool colors are green, blue and purple (violet) and variations of those three colors. They are cool because they evoke a cool feeling because they remind us of things like water or grass. The use of warm colors in the foreground of a painting and cool colors in the background of a painting can create the illusion of three dimensions and distance. The Color Wheel and Temperature 2.4 Please, use the chart paper and copy the above color wheel and temperature. You can paste your work in your class.
198 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 2.3. Art Method in Painting There is a common art method, cross hatching art to hatch the shadow of an object and light. The shadow can be formed by the shading process. Cross-hatching is a method of line drawing that describes light and shadow. The representation of light utilizes the white or openness of the page, while shadow is created by a thickness (density) of crossed lines. Hatching is generally made by closely spaced parallel lines executed in drawing materials such as pen and ink, pencil, charcoal, crayon, paint and the like. The Cross–Hatching Art
Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) 199 2.5 Please, apply the Cross-Hatching Art Method to draw the following objects: a. Apple b. Block c. Mango d. Flower e. House 2.4. Art of Animal and Bird The art of animal and bird expresses the love of nature. We can adopt any method to draw the picture of animals and birds. The variety of colors can be used for the art. We can use drawing copy, sketch book and canvas for our works. Bird and Animal in Paintings 2.6 (a) What are your favorite animal and bird? Please, draw their picture and decorate with appropriate colors.
200 Health, Physical Education & Creative Arts - Book 7 (Approved by CDC) (b) Bird's Art: Use your sketch book and follow the steps and draw a beautiful drawing of a bird.