Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 51 (B) Write short answer of the following questions. (1) Write the definition of balanced diet. (2) Write a role of balanced diet in our body. (3) What is the meaning of healthy food? (4) Define junk food in your own words. (5) Why should we pay the right attention for the selection of food? (6) State any four examples of junk foods. (7) Why is bark and skin of some fruits and vegetables important? (C) Long answer questions. (1) Introduce the balanced diet in your own words. (2) Mention any four qualities of healthy foods. (3) What are the ways for the selection of healthy foods? (4) Write any adverse effects of junk foods. Project Work Make a food-chart to prepare a balanced diet and display in your classroom.
52 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) Estimated Teaching Hours: 10 Hours (Working Hours) Diseases and Addiction 4 Unit COURSE CONTENTS: Lesson Topics 1 Communicable Diseases 2 Smoking: Cause, Effect and Prevention
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 53 Lesson 1 Communicable Disease 1.1. Introduction Disease is the sickness of the body. It makes our body weak and creates troubles. The body cannot perform its regular functions. The body exposes various signs and symptoms of the diseases. Signs and symptoms of the diseases assist to diagnose them. Cancer, diabetes, gastritis, kidney infection, leprosy, tuberculosis, jaundice, meningitis, etc. are some examples of the diseases. There are numerous reasons for the diseases. They have a link with air, water, food, environmental sanitation, personal hygiene and age of the people. 1.2. Classification of the Diseases Diseases can be classified into two groups. They are communicable and non-communicable diseases. This classification is based general appearance or nature of the diseases. a. Communicable Disease There are some diseases which can be transferred from one person to another. These diseases are known as communicable diseases. Common cold, COVID-19, diarrhea, dysentery, cholera, pneumonia, Chest Infection Pathogens (Germs)
54 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) whooping cough, small pox, polio, etc. are examples of communicable diseases. Communicable diseases are caused by bacteria, virus, fungi, protozoa, etc. There are various medium for the transmission of the communicable diseases. b. Non-Communicable Disease Non-communicable diseases are different with communicable diseases and have opposite nature. These diseases cannot transfer from one person to another. They are not caused by pathogen. Gastritis, headache, ulcer and cancer are some examples of non-communicable diseases. 1.3. Mode of Transmission of the Diseases Communicable diseases and pathogens cannot transmit themselves from person to person in the community. There are several modes for the transmission of the communicable diseases. The contaminated air, water, foods, blood, fomites, soil, insects and animals can transmit these diseases. The pathogens of the diseases can alive to them and transmit easily to the healthy person by the various mode of transmission. 1.4. Air and water-borne Diseases and Prevention a. Air-borne disease The contaminated air can transmit diseases. These diseases are known as air-borne diseases. Common cold, COVID-19, pneumonia, tuberculosis, chicken pox, diphtheria, whooping cough, etc. are examples of air-borne diseases. The bacteria and virus can enter into the body along with respiration process and contaminated air. Droplet infection for the Airborne Transmission
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 55 Prevention Wash your hand properly after doing work, playing, touching pet and so on. Wear proper mask in crowd and polluted area. Avoid handshake and embracement with suspected or unknown person. Maintain the respiratory hygiene i.e. do not touch the nose and mouth without washing. Do not share mask, glove and handkerchief. Maintain social distance with the infected person in the case of pandemic / epidemic diseases. What are you doing to prevent air-borne disease in your personal life? Please mention any two practices. 1.1 b. Water-borne disease The contaminated water is the major cause for the communicable diseases. The diseases transmitted by the contaminated water are known as water-borne diseases. Diarrhea, dysentery, cholera, jaundice, polio, etc. are examples of water-borne diseases. Bacteria, worms, amoeba, paramecium and other agents can be present in the contaminated water. Mask for the personal safety Open defecation causes pollution
56 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) Prevention Dispose the infected stool, urine and other waste very safely. Use filtered and boiled water for drinking. Use clean and safe water for washing and cooking. Use clean and neat pot / tank to store the water. Clean the water sources regularly. Suppose that one of your classmates is suffering from a highly infectious disease diarrhea. Suggest him or her to prevent the transmission of diarrhea to other members of the family. 1.2 Key Points: Disease is the sickness of the body. Signs and symptoms of the diseases assist to diagnose them. Disease which can be transferred from one person to another is known as communicable disease. Communicable diseases are caused by bacteria, virus, fungi, protozoa, etc. The disease that cannot transfer from one person to another is called non-communicable disease. There are several modes for transmission of the communicable diseases. Contaminated air can transmit the diseases. These diseases are known as air-borne diseases. Contaminated water is the major cause for the communicable diseases. Diseases transmitted by the contaminated water are known as waterborne diseases.
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 57 (A) Choose the best answer from the given options and put the tick mark inside the brackets ( ). (1) An example of non-communicable disease is ................................ Jaundice ( ) Diabetes ( ) Small pox ( ) (2) Which of the following is the main cause of communicable disease? Polluted water ( ) Air pollution ( ) Fomites ( ) (3) An example of pathogen of the disease is ................................ Algae ( ) Dust ( ) Bacterium ( ) (4) We should maintain the ................................ distance for the prevention of airborne transmission. Emotional ( ) Emotional and Social ( ) Social ( ) (5) One of the reason for the disease is ................................ Sun light ( ) Egg ( ) Poor sanitation ( ) (B) Write short answer of the following questions. (1) What is disease? Define in your own words. (2) What is communicable disease? Define. (3) Name any two modes of transmission for the communicable diseases. (4) State any two examples of communicable diseases. (5) What is non-communicable disease? Define. (6) State any two examples of non- communicable disease. (7) What is air-borne disease? Define with examples. (8) What is water-borne disease? Define with examples.
58 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) (9) Distinguish between communicable and non- communicable disease. (10) Write short notes on: a) Use of mask b) Respiratory hygiene (C) Write long answer to the following questions. (1) State any four preventive measures against the air-borne disease. (2) State any four preventive measures against the water-borne disease. Let’s do it a. Take three glasses of hot water. b. Pour the water into the deep pot. c. Put Ek Chimti Noon (the quantity picked up by the tips of three fingers) into the water. d. Put Adha Pasar Chini / sugar (Half handful sugar) into the water. e. Stir the water to make solution. What solution did you prepare? Name: ___________________ and Usage: ____________________
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 59 Fun- Time # Cartoon –joke diarrhea
60 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) Lesson 2 Smoking 2.1. Introduction Smoking is a harmful habit or addiction. This habit spoils our health. Smoking is a consumption of tobacco in the form of smoke. People consume tobacco in the form of cigarette, cigar and Bindi. Smoke of tobacco is deposited inside the air sacs of lungs and starts to damage this organ. Tobacco comes from the dry leaves of tobacco plant. Khaini, Bhola, gudkha and surti are also tobacco products to chew. Smoking is a great problem against public health. Tobacco and tobacco products contain poison called nicotine. It causes lung cancer and decreases memory power slowly. It is said that smoking kills us. 2.2. Causes of Smoking There are various causes for the smoking. Smoking harms people, family and society. People are following this habit due to several causes. These causes are given below. a. To have taste and fun b. To be smart or hero infront of friend pressure or force c. Imitation of seniors / others No Smoking
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 61 d. Use of smoking in festival celebration e. Get to gather with bad company f. Motivation from smoking scene of movie, video, social site and role model 2.3. Effects of Smoking in Family and Community and Prevention Smoking shows the various effects in the body. These effects are generally of two types. a) Temporary Effects (1) Cough, nausea and headache (2) Foul smelling with breath and speak (3) Lips become dry Lungs of non-smoker Lungs of the smoker b) Permanent Effects (1) Lips turn into dark / black (2) Wounds in cheek (inner), jaws, gum and nose (3) Chest pain and asthma (4) Obstacles in breathing
62 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) (5) Blood pressure becomes high (6) Irritation (7) Lungs and throat cancer C) Prevention and Control (1) Make a circle of good friends and avoid the bad company. (2) Be careful about the harmful effects of smoking. (3) Public places such as school, college, hospital, temple, fun -park, vehicle, etc. must be free from smoking. Quit Smoking (4) Children should not get permission to sell and purchase tobacco and its products. (5) Public awareness should be increased in the community. Draw a clean and neat symbol against smoking for the prevention in the community. 2.1
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 63 Key Points: Smoking is injurious to health. Smoking kills us. Smoking supplies mainly nicotine which works as a slow poison in the body. Smoking harms people, family and society and causes cancer. The passive smoking is more dangerous than direct smoking. Nicotine is a chemical substance which damages our brain, trachea and lungs. (A) State the following statements either true or false. (1) Smoking is a harmful habit. ........................ (2) Tobacco contains only nicotine. ........................ (3) Smoking damages brain, trachea and lungs. ........................ (4) Smoking causes cancer disease. ........................ (5) We can be a smart and healthy by smoking. ........................ (B) Write short answer of the following questions. (1) Write the definition of smoking. (2) Name a chemical substance that found in cigarette and bindi. (3) Smoking is injurious to our health, why? (4) Name any four tobacco products found in your community
64 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) (C) Write long answer of the following questions. (1) What are the temporary effects of smoking? Write. (2) Write any four permanent effects of smoking. (3) State the causes associated with smoking. (4) What are the preventive measures against smoking? Write. (5) Mention the effects of smoking in the family and community. Project Work Write any two slogans in both languages Nepali and English against smoking. Please observe the given symbol and do the task. 1. Name of symbol: _______________________ 2. Why is it important? ____________________ ____________________________________ ____________________________________ 3. Sketch the symbol in your drawing book.
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 65 Estimated Teaching Hours: 5 Hours (Working Hours) Safety and First Aid 5 Unit COURSE CONTENTS: Topics Safety and First Aid: An Introduction Safety Measures at - Home, School and Playground First Aid and Safety Measures to - Cut / Wound
66 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) Lesson 1 Safety and First Aid 1.1. Introduction The accidents are sudden event in the surroundings. They may take place at our home, school, playground, road, market and so many places. We cannot predict these accidents. The accidents cause injury or death. We can prevent accidents and minimize their consequences. The safety measures help us. Safety is an act to be self - protected from the accidents. The safety measures include all the actions of safety. Accidents cause several troubles to the casualty. The troubles may be minor or serious. The casualty (victim) needs an immediate support after the accidents in all cases. This support is termed as first aid. The immediate care given to the victim or casualty after the accidents at the spot before visiting the doctor or health institution is called first aid. The health institution means hospital, health post, health center, clinic, etc. 1.2. Safety Measures at Home, School and Playground Accidents can take place at home, school and playground. The kitchen, toilet /washroom, ladder, top, open terrace, yard, classroom, laboratory, etc. are the accidental zone at home and school. We should follow the safety rules to prevent possible accidents. First Aid box
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 67 a. Safety rules at Home We should not touch the electric switch board, circuit and appliances with wet hand and metal. We should not play with sharp objects for example: knife, blade, sickle, etc. We should not run and play at the door, window, ladder, kitchen and railing area. We should stop to play at open terrace and roof of the building. We should not play with glass and glass items. We should keep the match box, lighter, kerosene, petrol, sprit, acid, etc. at safe place out of children reach. b. Safety rules at School We should not play inside the classrooms and parking area. We should not walk, run and cross over the table, desk, bench and chairs. We should not play any game i.e. hide and seek (Lukamari) inside classroom. Please, remember that door and window have high risks to play. We should not touch the electric switch board, circuit and appliances with wet hand and metal. We should make a line to go inside the classroom, assembly hall and bus station of the school. Juniors should not touch any apparatus and chemical substance without permission in the laboratory.
68 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) c. Safety rules at the Playground We should clean the playground before playing. We should not make crowd at the playing area. We should make file to play. We should maintain sanitation at the playground. Do not go near the swing while it is using to play. Do not shake the empty swing rope / chain. Do not make crowd at the sliding and see-saw zone. We should report to the teachers or seniors immediately in the case of any accident. 1.3. Accidents, First Aid and Safety a) Cut/ Wound The sharp, pointed and acid (strong) objects may cause cut or wound in the skin and muscle. They also cut blood veins causing bleeding. First Aid and Safety (1) Stop the bleeding by putting the fingers or palms over the cutting area or wounds at least five minutes. A sliding station in the playground of school Use of gauge piece for the protection of cut
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 69 (2) If bleeding is severe, then lie the body on a hard surface and keep the injured part above the heart or brain. (3) Wash the cut or wound with soap water. (4) Use the gauge piece over the wound or cut. Avoid the use of cotton. (5) Use the bandage to cover the cut or wound. (6) Visit the hospital or doctor if needs. Precaution! We should not use soil, dung, sand and urine over cuts or wounds because it may cause infection. Safety Measures Against Cut / Wound (1) Use chopping board to cut fruits, vegetables, etc. (2) Children should not handle sharp and pointed objects i.e. needle, compass, etc. (3) Keep the sharp objects i.e. scissors, knife, blade, razor, sickle, khukuri, etc. at safe place. (4) Don not play with glass, piece of metallic items, rod and others. (5) Keep the strong acid at the safe place. Manage all the required materials and practise the first aid methods to show the demo of cut or wound with the help of your subject teacher or school’s nurse. 1.1
70 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) b) Burn / Scald Burn damages the skin and muscle of the body. It is caused by the excessive heat. Fire and hot metallic pots and devices may cause the burn while working. However, scald is caused by steam, boiled hot water, hot vegetables, pulse, milk, oil and strong acids. Burn and scald both are extremely painful that cause damage of tissues and loss of fluids. Burnt part may have redness, swelling and blisters. Prevention (1) Always be careful while working with fire. (2) Keep the hot pots and devices in the safe places. (3) Use the old clothes (Talo) to touch or carry the hot utensils. Never touch them with bare hands. (4) Never let the children to work with fire and heating materials. First Aid (1) Cool the burnt and scalded area by pouring cold liquid for at least ten minutes. If the burn is caused by chemicals, cool for at least 20 minutes. (2) Carefully remove any clothing or jewellery from the burnt area before it starts to swell. But, do not try to remove any clothing that is sticking to the burn. (3) Cover the burnt part and surroundings area with a clean, neat and non-fluffy clothes or bandages. First Aid: Cooling against Burn
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 71 (4) Take or send the victim (casualty) to the hospital or health post. Precautions (1) Do not apply any ointment, lotions or fat to a burn yourself. (2) Do not touch the burn or burst any blisters. (3) Do not remove anything sticking to the burn (4) If the burn is to the face, do not cover it. Keep cooling with water until the help arrives. Manage the required materials and practise the first aid of burn or scald as the demo in the classroom. You can take the support and guidance from the HPE department of the school. 1.2 Key Points: The accidents are sudden event in the surroundings. The accidents may take place at our home, school, playground, road, market and so many places. Safety is an act to be protected from the accidents. The immediate care given to the victim or casualty after the accidents at the spot before visiting the doctor or health institution is called first aid. The sharp objects may cause cut or wound in the skin and muscle. We should not use soil, dung, sand and urine over cuts or wounds because it may cause infection. Burn damages the skin and muscle of the body that is caused by the excessive heat.
72 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) (A) State the following statements whether true or false inside the brackets ( ). (1) We cannot predict the accidents. ( ) (2) We can prevent the accidents and minimize the consequences. ( ) (3) The health institutions are hospital, health post, health center and clinic. ( ) (4) Seniors should follow the safety rules to prevent the accidents. ( ) (5) Scald is caused by steam, boiled hot water and strong acids. ( ) (B) Answer the following short questions. (1) What is an accident? Define. (2) What is first aid? Define. (3) Write the definition of safety. (4) Write the safety measures to prevent accident like cut or wound. (5) Why should not we use the urine, soil and dung to treat the cut? (6) Write any two accidents that may happen at your home. (7) Write any two accidents that may take place in the playground. (C) Answer the following long questions. (1) Mention any four safety rules to prevent accidents at home. (2) Mention any four safety rules to prevent accidents in your school. (3) Mention any four safety rules to prevent the accidents in the playground.
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 73 i. Draw a clean and neat sign of first aid having either red or green background in an A4 size paper. Project Work Prepare a list of first aid materials with the help of your teacher or parent. Also prepare a first aid box to keep them. Please, pay your attention! The medicines are not used in first aid box and first aid purpose.
74 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) PART 2 PHYSICAL Education Estimated Teaching Hours: 32 Hours (Working Hours)
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 75 Estimated Teaching Hours: 4 Hours (Working Hours) Drill and Physical 6 Training Unit COURSE CONTENTS: Lesson Topics 1 Drill 2 Physical Training
76 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) Lesson 1 Drill (Kawaz) 1.1. Introduction Drill is one of the excitement activities in all kinds of celebration and functions. Drill is a group event followed in order. Drill teaches several group activities and behaviors. It can be demonstrated in school, college, sport event, national day and many other remarkable functions. 1.2. Drill Commands Required Instrument We can use whistle, drum and band instrument along with drill actions. Let’s learn about some drill commands and go for action. (1) Right Turn Right turn is a turn of 90° to the right in the position of attention. A 90° turn to the right is done by rotating on the right heel. The left leg is then brought up to be parallel to the ground and knocked into the ground in the position of attention. The trunk must be straight up. But there is no motion of hands. They must be kept at side line of the body. Drill exhibited by Nepali Army, Kathmandu
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 77 Steps of Right Turn (2) Left Turn Left turn is a turn of 90° to the left. A 90° turn to the left is done by rotation on the left heel. The right leg is then brought up to be parallel to the ground and slammed down into attention. This motion is done at a particular fixed point in attention position. The trunk must be straight up. But there is no motion of hands. They must be kept at side line of the body. (3) About Turn About turn is a turn of 180°to the right to face the opposite direction. A 180° turn to the right done as an exaggerated version of the right turn. A 180° turn to the right is done by rotating on the right heel. The left leg is then brought up to be parallel to the ground and slammed into the ground in the position of attention. This motion is done at a particular fixed point maintaining attention position. The trunk must be
78 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) straight up. But there is no gesture of hands they must be kept at side line of the body. Steps of About Turn (4) Mark Time It starts from attention position. On the commander’s command, the students start with the left leg followed by right. The thigh should be lifted coming parallel to the ground. Students can count Left Right Left Right………….. along with gestures of left and right legs. (5) Halt It is rest for the march. This command is given by the commander while right leg is lifted. Students shout Check after this command and knock the ground by right leg. They further shout 1 and 2 and come on attention position by knocking left and right legs on the spot or ground. (6) Forward March This command is given while students or team in Mark Time to move some steps ahead. On the command of the commander, students lift the left leg and right hand swings
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 79 in air along with movement of left leg. Then right leg lifts and left hand swings in air along with right leg. On the commands of Halt, mark leader shouts Check and students count 1 and 2 to rest on left leg after stepping some steps. A group of students is performing Forward March (7) Eyes Right This command is given in March time. It is a kind of honor or salute to the chief guest or VIP of the ceremony. The commander orders the Eyes Right command after crossing a fixed line in March time. Eyes Right
80 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) (8) 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 to front. Similarly, other students also turn their eyes sight and neck to front. The commanders lead them to dismiss on the ground. A group of students is performing Eyes Front (9) Fall – out Students disperse to their particular place along with rhythm of drum and given instructions. A scene of Fall-out after March Pass
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 81 Key Points: Drill is one of the excitement activities in all kinds of celebration and functions. Drill is a group events followed in order. The command eyes right is a kind of honor or salute to the chief guest or VIP of the ceremony. (A) Match the following items. a. Left Turn 180° b. Right Turn Mark Time c. About Turn 90° d. Forward March Drum / Whistle e. Drill 90° f. Eyes Right (B) Write short answer of the following questions. (1) What is drill? Define. (2) What are the basic commands of drill? Write any four. (3) Write short notes on: i) Forward March ii) Eyes Right
82 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) Lesson 2 Physical Training (PT) 2.1 Introduction Physical training is an exercise for the physical and mental fitness. It can make different parts of the body strong and flexible. It can be performed individually and collectively. Physical training is a set of physical activities that makes body organs and whole body active and healthy. There are several Physical trainings. You are going to learn about some PTs (Number 1-7). PT Number: 1 [Body Stretching] PT No 1: Step by Step Procedures: i. Stand in erect position keeping the both hands on the side line of the body. ii. Raise your heels and hands up from the front.
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 83 iii. Lower the heels and hands down from the front. iv. Repeat the action of step II. v. Repeat the action of step III. vi. Continue counting up to 16th count. vii. Stand erect with crossed hands in the front at the 16th count. PT Number: 2 [Limbs Training] PT No 2: Step by Step Procedures: i. Stand in erect position keeping the both hands on the side line of the body. ii. Cross your hands and bend your knees. iii. Raise your heels and stretch the arms sidewise facing the palm ground. iv. Lower the heels and hands down. v. Continue up to 16 counts. vi. Cross your hands and bend your knees at 16th counts and stand with crossed hands.
84 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) PT Number: 3 [Arms Training] PT No 3: Step by Step Procedures: i. Stand in erect position keeping the both hands on the side line of the body. ii. Raise your heels and stretch arms above the head through the sideways swing. iii. Put hands down with a swing and stretch arms sideways at the shoulder. iv. Repeat the action of step II. PT Number: 4 [Chest Training] Procedures: i. Stand in erect position keeping the both hands on the side line of the body. ii. Stretch your feet and arms sideways. iii. Lower the hands and cross them in the front.
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 85 iv. Hands up and pull the head back looking upward. v. Repeat the action of Step III. vi. Continue up to 16th count and repeat the action of step I. PT No 4: Step by Step PT Number: 5 [Waist Training] PT No 5: Step by Step Procedures: i. Stand in attention position. ii. Stretch your feet.
86 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) iii. Stretch right arm above the head and bend the trunk towards the left side of the body. iv. Put your hands down and stand stretching the feet. v. Stretch left arm above the head and bend the trunk towards the right side of the body. vi. Put your hands down and stand stretching the feet. vii. Repeat the actions of steps III to VI up to 16th counts. P T Number: 6 [Backbone Training] PT No 6: Step by Step Procedures: i. Stand in attention position. ii Stretch your feet. iii. Bend your trunk forward keeping the legs straight and try to touch the ground by the tips of fingers. iv. Raise your trunk and head straight. v. Bend your trunk backward, keep the legs straight, put your hands at hips and look towards the sky.
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 87 vi. Raise your trunk and head straight. Put your hands down. vii. Repeat all the actions of Steps III to VI up to 16th counts. P T Number: 7 [Chest & Waist Training] PT No 7: Step by Step Procedures: i. Stand in stand at ease with hands at the sides. ii. Count 1, 2,3 and 4: hit the feet on the ground and swing the arms first to the left and then to the right below the waist. iii. Repeat the swing left and right, then swinging above the shoulders. iv. Bring the arms to side of the body. v. Repeat the steps a, b and c up to 15 counts. vi. Stand in attention position keeping the hands at side of the body, fingers pointing the ground.
88 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) (A) Match the following items appropriately. a. PT No 1 Limbs Training b. PT No 2 Body Stretching c. PT No 3 Chest training d. PT No 4 Arms Training e. PT No 5 Backbone Training f. PT No 6 Waist Training Trunk Training
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 89 Estimated Teaching Hours: 9 Hours (Working Hours) Athletics and 7 Gymnastics Unit COURSE CONTENTS: Topics Running (Short Run) Long Jump and High Jump Skipping, Throwing and Stretching Hanging, Climbing and Falling Tumbling / Rolling Balancing Activity
90 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) Lesson 1 Athletics 1.1. Introduction The walking, running, jumping and throwing are the activities of athletics. The person who involves in the events of athletics is an athlete. Athletics are the basic events to all the sports. 1.2. Locomotor and Non-Locomotor Skill The locomotor skills are associated with the motion of the body. They activate the body and body organs for the different locomotion. The non - locomotor skills are just opposite to locomotor. Some such locomotor skills / acts are described below. a. Stretching Act The stretching is a non-locomotor skill. In these skills, the body does not change the places. We can stretch our leg, hand, head and whole body in different modes. Pulling and Pushing Action Actions for the Body Stretching Sprinters at the finishing line
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 91 b. Pulling and Pushing Act The pulling and pushing actions are just opposite with each other. You can push and pull player of swing, disc, toy cart and train, trolley, basket, bucket and other items. Make different groups of friends and participate in the several activities of body stretching, pulling and pushing. 1.1 c. Skipping (Double) The skipping is a good locomotor skill for the people of all age groups. However, it is suitable for the children. You can play with the couple of friends in a same skipping rope. Skipping (double)
92 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) The swing direction of the skipping rope should be changed either in clockwise or anti-clockwise. Your partner can play either in your front, back or side. Choose your best couple and practise the skipping and count the skips. You can compete with other couples in the field. 1.2 d. Climbing, Hanging and Falling Activity These are amazing activities for the children. The children can climb and hang on the pole, horizontal bar or rope and fall down on the ground. These activities make the limbs, bones and whole body flexible and agile. The children should have the good attention and instructions from the teachers, parents and seniors for the safety. Activities for the hanging, climbing and falling 1.3. Athletics Events a. Short Run The running covers the distance and measurement. The short run covers the short distance. The common distances for the
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 93 short running are 25, 50, 60, 75, 100 and 200 meters for the juniors. These short run can be practised in the straight track or open ground. There are three commands for the running. They are 1. On your mark 2. Get set / Set and 3. Go / Fire Make different teams of the runners and practise the race of 50 and 75 meter in the school playground. The following figure may help you to practise. 1.3 Practise of 50 to 75 meter running
94 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) b. Hop Run The hop run is an amazing run for the children. You can run in different modes. You can run hoping with a single or double leg in a straight line or zigzag. The direction can also be changed as per instruction. Make couple of groups of your classmates and practise in the instructions of the game teacher. 1.4 c. Long Jump Long jump is a track and field event of athletics. It includes both running in the track and jumping in the field. There are four steps of long jump. Step 1 (Run up) In the run up phase, attempt for consistency and speed. Step 2 (Take off) Your take off leg is the one that stays on the ground to support your weight when you kick the ground. Step 3 (Flight) It is flying in the air to jump. Run and Hop
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 95 Step 4 (Landing) It is landing of the athlete's body in the field (sand pit / sponge). Sequence of Long Jump Make the files of your friends and practise with the instructions of the game teacher. You should involve in warm up exercises before doing. 1.5 d. High Jump High jump is a track and field event of athletics. It includes both running in the track and jumping in the field. There are five steps of high jump. Step 1 (Run up) In the run up phase, attempt for consistency and speed Step 2 (Take off) Your take off leg is the one that stays on the ground to support your weight when you kick the ground. Step 3 (Flight) It is flying in the air to jump.
96 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) Step 4 (Crossing) In this phase, aerial body of the athlete crosses the rope or bar. The scissors jump is the best and safe to clear the rope or bar. Crossing over the bar Step 5 (Landing) It is landing of the athlete's body in the field (sand pit / sponge). Technique of High Jump Scissors jump A simple, less complicated jump in high jump called a “scissors jump” is done by following the same run path. Instead of throwing yourself backwards over the bar, cross over the bar in a sitting position with your back straight and your legs
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 97 extended in front of you. Make sure the bar is relatively close to the mat, especially if for the beginners. Table No 2: Suggested male high jump clearances for the juniors Age Height (Metric) Height (Feet) 10 1.20 m 3.94 11 1.30 m 4.27 12 1.50 m 4.92 13 1.70 m 5.58 Make files of your friends and practise under the instructions of the game teacher. You should involve in warm up exercises before doing. 1.6 e. Ball Throwing Game Ball throwing game creates an excitement to the juniors. This game sharps the vision and attention to meet the target. The basketball is the best for throwing. We can throw the ball into the pole of the basket ball, bucket and scarecrow. We can fix the others as the hitting target. Target for the ball throwing (scarecrow, board and bucket)
98 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) Make couple of files including your class and play the ball throwing game. You can play in the basketball court, playground, wall of the building and other similar places. 1.7 Key Points: The walking, running, jumping and throwing are the activities of athletics. The common distances for the short running are 25, 50, 60, 75, 100 and 200 meters for the juniors. The locomotor skills are associated with the motion of the body. The non - locomotor skills are just opposite to locomotor. The body stretching, skipping and pulling / pushing climbing, hanging and falling are locomotor and non - locomotor skills. The hop run is an amazing run for the children. Long and high jump is a track and field event of athletics. Ball throwing game creates an excitement to the juniors. (A) Fill in the blanks with the correct words. (1) The children can climb and hang on the pole, ..................... or rope and fall down on the ground. (2) High jump is a track and field event of ................................ . (3) The person who involves in the events of ..................... is athlete. (4) The basketball is ................................ for the throwing. (5) Short run can be practised in the straight track or ....................... . (6) The non - locomotor skills are just opposite to ............................. .
Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) 99 (B) Write short answer of the following questions. (1) Write any two examples of locomotor skills. (2) Write any two examples of non-locomotor skills. (3) What is short run? Write the definition. (4) Write the five steps of high jump. (C) Write long answer of the following questions. (1) Explain ball throwing game. (2) Explain scissors technique of high jump and its uses.
100 Health, Physical Education & Creative Arts - Book 4 (Approved by CDC) Lesson 2 Gymnastics 2.1. Introduction Gymnastics is a kind of adventurous sport. It develops the flexibility in the body. There are several activities associated with gymnastics. Let’s discuss on some simple activities of gymnastics. (1) Tumbling / Rolling (Paltanbaji) Tumbling is an activity to roll the body like a wheel. There are two modes for the tumbling. a. Rolling Forward (Front Handspring) It is a rolling of whole body to front side. Observe the following figures and follow the steps. Figure No 7: Rolling Forward